Parents and teachers often ask me: “How can we help kids stay steady when things get overwhelming?”
1. Basic Breathing Works Best
Kids can learn to use their breath to feel better when they’re stressed. Here’s what works with my students:
- Let them sit however feels good. Put one hand on their belly.
- Breathe in through the nose – watch the belly get bigger.
- Breathe out through the mouth – feel the belly get smaller.
- Do this a few times, nice and slow.
Want to make it more fun? Have them pick their favorite color to breathe in, or think about their happy place with each breath.
2. Give Them Something to Hold
Some kids need to move to feel calm. Having a stress ball, smooth rock, or squishy toy gives their hands something to do.
Set up a quiet spot in your house or classroom. Stock it with a few calming objects they can grab when they need a break.
3. Get Moving (Mindfully)
Not every kid can sit still to feel better. Movement helps a lot of them reset.
Try this with them:
- Round the back like a scared cat
- Drop the belly like a happy cow
- Match each move to their breath
4. Try Some Gentle Tapping
Tapping certain spots on your face and body can help kids feel calmer. They tap while saying what’s on their mind.
Start simple:
- “I feel nervous about my test” – tap the side of your hand
- “I can handle this” – tap under your eye
- “One step at a time” – tap your collarbone
Let them know it’s okay to have big feelings. Show them they have tools to handle them.
5. Watch the Glitter Fall
Get a jar, fill it with water and glitter. When shaken, it’s like our busy minds.
Have them watch the glitter settle. Count breaths until it’s all at the bottom. Shows them that just like the glitter, their thoughts will calm down too.
6. Make It Part of the Day
Work these tools into regular moments – before school, after playing, at bedtime. When it becomes routine, kids reach for them naturally.
7. Notice What Works
When your kid uses any of these tools – even for a few seconds – let them know you see it working. “I saw how taking those breaths helped you feel better.”
Quick Tips That Help:
- Use these tools during calm times too, not just tough moments
- If one thing doesn’t click, try something else
- Practice together – it helps kids feel safe
- Start small – even one good breath makes a difference
- Keep it playful and pressure-free
Remember: Each time kids practice staying calm, they’re building skills they’ll use their whole lives. No need to rush. Small steps add up to big changes.
Most important: Show them that feelings aren’t scary. They’re just part of being human. And we all have tools to handle them.
Working on this stuff together helps both kids and adults. Every breath, stretch, or quiet moment builds their confidence in handling whatever comes their way.
Every child deserves calm. Every child deserves stability. Every child deserves to feel at home in their own body.
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