Strategies

Try the following calming strategies:

• any deep/slow breathing exercises
• talking in a calm even tone
• listening to “calming” music or music that has a regular beat. Listening through headphones can help to “shut out” other distractions
• drinking through a “sports bottle” or straw (yoghurt, thick shakes, smoothies) can have a calming and “organising” effect
• pushing against walls with their hands, shoulder, and back
• weight bearing activities for example activities on all fours/lying on their tummy and forearm propping. Board games can often be played this way
• gentle rocking in a rocking chair
• gentle linear (forward and backward) swinging
• blowing bubbles
• push-pull activities that involve deep muscle work, for example moving a wheelbarrow full of dirt, moving furniture or tug of war game
• asking the child to do an “errand” so you have removed the child from a situation but given them the structure of a task
• carry a weighted backpack, (weight should be no more than five per cent of their body weight) or consider other weighted products such as weighted lap pads or ‘snakes’
• roll tightly in a blanket and firmly squeeze arms and legs
• give firm, tight hugs either by an adult or encourage the child to hug themselves
• arm exercises such as stretching arms into the air and reaching for the ceiling
• hand squeezing and stretching such as squeezing stress balls or stretching elastic bands wrapped around the fingers
• reate a box of fidget toys that the child has chosen, for example elastic bands, blue tac, koosh ball, magnetics, and bean bags
• chair press ups
• fill a teddy or cushion with dried beans and sit with it on their lap or cuddle
• while lying down, roll a ball or 2 litre bottles filled with water firmly over arms, legs and body
• giving the child an option to leave the situation or environment to go to a “safe place” such as a tent or quiet corner with beanbags and weighted cushions

There are also a number of daily tasks and chores which involve joints and muscles or ‘heavy muscle work’ which can help to keep us calm and regulated, such as:

• hoovering
• mopping the floor
• cleaning the windows
• carrying shopping bags
• putting recycling out
• pushing the shopping trolley or carrying the basket
• unloading the dishwasher
• helping in the garden by pushing the wheelbarrow, carrying buckets and digging

Any activity which involves the use of our muscles will help and can be used as tasks for children to earn pocket money.