Image Source from speechtherapyplans

100 Simple Calm Down Strategies for Kids {Free Printable List Included!}

In today’s fast-paced world, children often experience a whirlwind of emotions that can be overwhelming. Whether it’s frustration over a challenging school assignment, anxiety about a social situation, or excitement that has turned into over-stimulation, having strategies to help them calm down is essential. To support parents and educators in fostering emotional resilience, we’ve compiled a list of 100 simple calm down strategies for kids, along with a free printable list for easy reference.

Understanding Emotions

Before delving into the strategies, it’s vital to recognise that emotions are a natural part of life. Teaching children to navigate these feelings can empower them to manage stress and anxiety effectively. Encouraging discussions about emotions, validating their feelings, and providing tools for self-regulation can make a significant difference in their lives.

100 Simple Calm Down Strategies

Breathing Techniques

1. Deep Breaths – Inhale through the nose, hold for a count of three, and exhale slowly through the mouth.
2. Belly Breathing – Place hands on the belly and feel it rise and fall with each breath.
3. Bubble Breathing – Imagine blowing bubbles; inhale deeply and then blow out slowly.
4. 5-5-5 Method – Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds.
5. Counted Breathing – Breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4.

Mindfulness and Focus

1. Mindful Walking – Take a walk and focus on the sound of footsteps and surroundings.
2. Grounding Exercise – Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
3. Visualisation – Imagine a peaceful scene, such as a beach or garden.
4. Sensory Grounding – Hold a soft object (like a stress ball) and focus on its texture.
5. Counting Objects – Count items in the room (e.g., windows, chairs) to distract from overwhelming feelings.

Physical Activities

1. Jumping Jacks – Engage in physical activity to release energy and refocus.
2. Yoga Poses – Practice simple yoga poses like Child’s Pose or Downward Dog.
3. Stretching – Stretch the body to alleviate tension and promote relaxation.
4. Dance it Out – Play some music and let loose for a few minutes.
5. Obstacle Course – Create a mini obstacle course to redirect energy and focus.

Arts and Crafts

1. Colouring – Use colouring books or drawings to express feelings creatively.
2. Painting – Create art with paint to channel emotions.
3. Collage Making – Cut and paste images from magazines to represent feelings.
4. DIY Stress Balls – Fill balloons with flour or rice to create stress-relief toys.
5. Journaling – Write down thoughts and feelings in a journal.

Nature and Outdoors

1. Garden Time – Spend time tending to a garden, connecting with nature.
2. Nature Walks – Go for walks in nature to find calm and inspiration.
3. Cloud Watching – Lie on the grass and identify cloud shapes.
4. Collecting Nature – Gather leaves, stones, or flowers and observe their details.
5. Bird Watching – Sit quietly and observe birds to encourage patience and focus.

Social and Emotional Support

1. Talk to a Friend – Encourage discussing feelings with a trusted friend.
2. Role-Playing – Act out scenarios to explore different emotions and responses.
3. Create a Feelings Chart – Use a chart with faces to help identify emotions.
4. Practice Empathy – Discuss how others may feel in different situations.
5. Family Check-Ins – Have regular family meetings to share feelings and support.

Relaxation Techniques

1. Progressive Muscle Relaxation – Tense and then relax each muscle group in the body.
2. Listening to Music – Play soothing music to create a calming atmosphere.
3. Guided Imagery – Listen to a guided meditation focused on relaxation.
4. Warm Bath – Take a warm bath to relax tense muscles and calm the mind.
5. Aromatherapy – Use calming scents (like lavender) with essential oils or candles.

Routine and Structure

1. Daily Routine Charts – Create visual schedules to help structure the day.
2. Set Reminders – Use alarms for transitions to reduce anxiety about changing activities.
3. Break Tasks into Steps – Tackle tasks step-by-step rather than all at once.
4. Use Visual Timers – Visual timers can help children understand the passing of time.
5. Preparation for Transitions – Give a warning before transitioning to a new activity.

Digital and Media Tools

1. Calm Apps – Use child-friendly apps that promote mindfulness and relaxation.
2. Guided Breathing Exercises Online – Follow along with online videos for fun breathing techniques.
3. Relaxing Podcasts – Listen to stories or calming sounds through podcasts aimed at kids.
4. Mindfulness YouTube Channels – Engage with channels dedicated to children’s mindfulness.
5. Educational Games – Play games that focus on problem-solving or relaxation.

Positive Affirmations

1. Daily Affirmations – Create positive statements for children to repeat each day.
2. Gratitude Lists – Have kids list things they are grateful for to foster positivity.
3. Compliment Jar – Write and drop compliments in a jar to read when feeling down.
4. Encouraging Notes – Write notes of encouragement to refer back to during tough times.
5. Personal Mantras – Help children create a mantra that resonates with them for tough moments.

Creativity and Expression

1. Create a Story – Encourage children to write a short story, expressing their thoughts and feelings.
2. Make a Playlist – Curate a playlist of uplifting songs for those challenging times.
3. Create a Comic Strip – Illustrate emotions in a comic format to explore feelings.
4. Experiment with Poetry – Write simple poems to express emotions creatively.
5. Make DIY Instruments – Create simple musical instruments and experiment with sound.

Community and Connection

1. Participate in Group Activities – Join clubs or groups to build connections and community.
2. Volunteer Together – Help others in the community to build empathy and perspective.
3. Attend Workshops or Playdates – Encourage social skills through various activities.
4. Family Game Nights – Create a routine for family bonding through games.
5. Team Sports – Engage in team sports to develop cooperation and reduce stress.

Quiet Time

1. Reading Corner – Create a peaceful space for reading and reflection.
2. Listening to Audiobooks – Engage with stories through audiobooks during quiet time.
3. Puzzles – Work on puzzles to focus the mind and relax.
4. Mindful Breathing during Quiet Time – Incorporate quiet moments with deep breathing exercises.
5. Create a Comfy Nest – Set up a soft area with cushions for relaxation.

Healthy Lifestyle Choices

1. Nutritious Snacks – Prepare healthy snacks together to promote wellness.
2. Stay Hydrated – Remind kids about the importance of drinking water.
3. Sleep Hygiene – Establish a bedtime routine that promotes restful sleep.
4. Limit Screen Time – Set boundaries on screen time to enhance focus and calmness.
5. Outdoor Play – Encourage outdoor play for fresh air and energy release.

Mind-Body Connection

1. Tai Chi – Practice Tai Chi movements to promote calm and focus.
2. Massage – Use calming techniques like shoulder or hand massage to soothe.
3. Breath of the Dragon – A fun breathing exercise that mimics a dragon exhaling fire.
4. Movement Breaks – Incorporate short movement breaks throughout the day.
5. Play with a Pet – Spend time with a pet for comfort and companionship.

Use of Imagination

1. Create a Safe Space – Designate a corner as a safe zone where kids can retreat when feeling overwhelmed.
2. Write Letters to Emotions – Write letters to specific emotions as a form of expression.
3. Superhero Visualization – Imagine being a superhero who can conquer challenges.
4. Create a Dream Board – Help children visualise their dreams and aspirations creatively.
5. Build a Fort – Use blankets and cushions to create a comforting space.

Reflection and Evaluation

1. What Would You Tell a Friend? – When upset, ask how they would support a friend in a similar situation.
2. Review the Day – Discuss the day’s challenges and triumphs to gain perspective.
3. Identify Triggers – Help kids recognise situations that heighten their emotions.
4. Problem Solving – Teach a simple problem-solving method to tackle challenges.
5. Check-in on Feelings – Regularly ask kids how they are feeling to maintain awareness.

Engaging with Others

1. Share Experiences – Talk with friends about experiences and coping strategies.
2. Create a Support Group – Form a small group within the community for shared experiences.
3. Encourage Responsibility – Assign minor responsibilities to build a sense of accomplishment.
4. Attend Support Sessions – Participate in support groups focused on emotional wellbeing.
5. Intergenerational Learning – Share stories from different generations to promote understanding.

Fun Distractions

1. Play a Game – Engage with a favourite board game or card game.
2. Watch a Funny Video – Laughter can be a great stress reliever.
3. Create a Science Experiment – Conduct simple experiments to inspire curiosity.
4. Treasure Hunt – Organise a treasure hunt to engage them in a fun distraction.
5. Visit a Local Park – Spend time at the park for fresh air and play.

Conclusion: Embracing Calmness

Every child is unique, and different strategies will resonate with different personalities. Experimenting with various techniques will help them discover what works best for them. As caregivers, facilitating discussions around emotions and equipping children with a diverse toolkit of calming strategies can significantly improve their emotional intelligence and resilience.

Download Your Free Printable!

To make it easier for you to access these strategies, we have created a handy printable list of the 100 simple calm down strategies for kids. [Download the Free Printable List Here] and keep it handy for when your little ones need a moment of calm.

By integrating these techniques and fostering an open environment for emotional expression, we can help children not only cope with stress but also thrive in their emotional wellbeing.

No items listed in the response.