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Safety &
Strategies for working on safety and emotional regulation
Practice slow, deep breathing.
Relaxed Breathing Training (fish)
Relaxed Breathing Training (balloon)
Hug a comforting person or stuffed animal.
Count to 10, 20, or 40; depending on the child's ability.
Get a drink of water.
Wait. Give your child time to calm down before moving on to the next thing.
Listen to calming music or sounds. Here are some examples:
Progressive Relaxation is a technique that helps relax the body by first intentionally tensing the muscles, and then releasing so that they naturally relax.
"The idea behind progressive muscle relaxation is that anxiety, stress, and anger often lead to tight and tense muscles. Because the body and mind are so connected, activating relaxation in your body can help your emotions to feel more calm as well" (Mehlomakulu, 2016).
-Carolyn Mehlomakulu, LMFT-S, ATR-BCTeach the child how to take a break safely and appropriately. At home, for example, the child may go sit on their bed when they are having strong feelings. Then, they should return to the expected task when calm. This is NOT a timeout. It is NOT a punishment. It is an opportunity for the child to use calming strategies.
Model your own emotional regulation by talking out loud through frustration. You might say "I am feeling mad because the car won't start." Relax your body, close your eyes, take some deep breaths; and then move forward with dealing with the problem. When your child sees this example, they will be more likely to practice the same behavior.
Practice when the child is calm, before expecting skills to be utilized. Teach a calming routine when the child is calm, give encouragement and praise while practicing, ensure the child is very familiar with the routine; finally, try using the practiced calming routine when needed. Continue to practice with consistency.
Exercise regularly. Frequent opportunities for active play and movement help maintain emotional stability.
Meditation. This a scientifically proven method for reducing problem behaviors. There are plenty of online guided meditation resources for children.
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