1. Play quiet music
Choose music that is steady and generally mellow. Music has a natural ability to filter out noises and set the mood for the environment. If your child is out in a busy environment, try noise-cancelling headphones.
2. Create a small, quiet area for your child
Sometimes children need their own personal space where they can block out the extra noise and visual distractions. This could especially work if your child tries to escape his/her current environment if overwhelmed. Try something like a small tent or create a small book area in your home that your child can easily retreat to when it is time for them to have a break.
3. Deep breathing exercises
Practice slow breathing with your child. Model slow, deep breaths for your child to imitate. If need be, teach your child to trace his/her finger in the shape of a square or figure-8 to help pace their breather.
4. Try a little yoga
The combination of slow breathing, stretching, tensing of muscles and concentration to hold a position can be centering and calming. Introduce this to your child in a fun way, such as a children’s yoga program or a DVD.
5. Go for a walk with your child
Taking a walk can help to release some of the extra energy that has been building up in your child, especially if he/she needs a break from an activity. A change in scenery and fresh air is helpful.
6. Turn out the lights
There are times that a child could be sensitive to light. In some cases, if a child is stressed or overwhelmed, turning out the lights or going into a darkened space can help bring a sense of calm and security. If you are trying to settle your child in the evening, turn down the lights as the evening routine winds down.
7. Give a bear hug, squeeze or back rub
Be careful when approaching your children to give any type of pressure, especially if he/she is sensitive to touch or startles easily.
8. Sit in a rocking chair or swing
The slow, rhythmic movement can be soothing for your child. If your child is unsure about this, you can have him/her sit on your lap while you rock to settle them in.
9. Offer your child something to drink
A drink of water or juice can be cool your child down if he/she is overheated. In some cases, drinking from a straw is also helpful because of the sucking motion, which provides some sensory input through the mouth.
10. Look for clues from the past
Think back to activities that worked to soothe your child when he/she was an infant. Often you will find clues about new activities that could be a great calming activity for your child.
When Using These Activities
Keep in mind, there may not be one activity that always works for your child. Some activities will not come naturally to your child.
Introduce and practice these activities when your child before suggesting them in a tense moment. When possible, give your child some choice in what he/she would like to do as a calming activity. Choices could be given verbally but also through visuals, like a choice board.
If your child has sensory processing challenges, a more prescribed and guided approach may be helpful. Consult with an Occupational Therapist for a more thorough assessment and program suited for your child’s needs