Activities
Try the following calming activities.
Breathing and relaxtion
Examples to try:
- slow, deep breathing
- blowing bubbles
- listening to calming music - headphones can help to reduce distractions
- sitting in a quiet space
Movement
Examples to try:
- wall push ups
- chair push ups
- stretching
- gentle forward and backward swinging
- activities on hands and knees or lying on their tummy and forearm propping - board games can often be played this way
- pushing or pulling objects
- tug of war games
Hand activities
Examples to try:
- squeezing a stress ball
- stretching elastic bands wrapped around the fingers
- using fidget toys
- playing with Blu Tack, playdough or therapy putty
Deep pressure
Examples to try:
- firm hugs (only use this method if your child enjoys hugs)
- rolling up in a blanket
- use a weighted lap pad or cuddling a weighted cushion or teddy
Everyday activities
Examples to try:
- carrying shopping bags
- pushing a shopping trolley
- helping with laundry
- unloading the dishwasher
- hoovering or mopping the floor
- putting out recycling
- gardening - digging, carrying watering cans, pushing a wheelbarrow
Drinks and snacks
Examples to try:
- drinking through a straw or sports bottle or straw
- drinking smoothies, yoghurt drinks or thick shakes
- eating different types of food like crunchy, soft, salty or spicy
Calm spaces
Examples to try:
- safe space away from busy environments where your child can calm down before returning to activities
- tents or dens
- creating a quiet corner with cushions or beanbags, favourite books or fidget toys, weighted cushions or blankets
- soft lighting
Top tips
Tips to remember:
- stay calm and use a gentle voice
- look for early signs that your child is becoming overwhelmed
- offer calming activities before things get worse
- build movement and sensory activities into the daily routine
- focus on helping your child feel safe and understood
- remember that every child responds differently
All children feel overwhelmed from time to time. By helping your child understand what helps them feel calm, you can support their emotional wellbeing, concentration and participation in everyday activities. Small, regular calming activities throughout the day can often prevent stress and anxiety from building up.