Advice and strategies in managing emotions

Calming strategies

When the person is over-stimulated these activities or strategies may help:

  • sitting under a heavy blanket
  • having a safe, low stimulus space (for example a little tent)
  • hands on head and pressing down
  • tucking legs up and squeezing
  • deep pressure massage
  • slow rocking for example on a rocking chair
  • giving themselves a hug
  • lavender scents
  • squeezing and relaxing a small fidget toy
  • squeezing and relaxing face and / or hands
  • sucking a sweet
  • sucking yoghurt / thick milkshake through a straw
  • bear hug
  • short burst of exercise such as running on the spot for 30 seconds

Cooling off the face or body

Gently cooling off the face/body:

  • holding an ice cube
  • chewing an ice cube or a piece of frozen fruit
  • eating a lolly
  • have a sip of cold water
  • gently splashing cold water on face

This stimulates our parasympathetic nervous system and helps our body to calm.

Grounding technique

Focusing on the here and now can help during times of anxiety, stress or overwhelming emotions.

Visual of the grounding technique

Using the 5 senses, draw your child's attention on:

  • 5 things they can see
  • 4 things they can hear
  • 3 things they can smell
  • 2 things they can touch
  • 1 thing they can taste

Breathing techniques

Activities such as blowing bubbles, cotton wool or feathers and watching these float. This can help the child to notice their exhale and aids with teaching breathing techniques for relaxation. Taking deep breaths helps us to feel calmer and more peaceful.

Square breathing

Visual showing the square breathing technique

Square or paced breathing is when you:

  • breath in for 4 seconds
  • hold your breath for 4 seconds
  • breath out for 4 seconds
  • hold for 4 seconds then do it again

Figure 8 breathing

Visual of the figure 8 breathing technique

Figure 8 breathing is when you:

  • imagine the shape of the number 8 lying on its side
  • trace one half of the 8 with your finger as you breathe in for 3 seconds
  • trace the other half of the 8 as you breathe out slowly for 3 seconds

Spend time teaching this to your child when they are calm. Practice these techniques together by modelling and showing them by getting the whole family to take part.