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We need to try to slow our minds down and take moments to rest and play. I recommend playing outside daily and putting together a daily routine with your child. Some kids like it if you talk about the plan in the morning and some may also like a visual schedule with pictures or words to describe the plan for the day.
Think about setting the environment up for success. For example, some kids may not mind a cluttered table, whereas others may do better with an organized spot. Some kids may want relaxing music in the background, whereas others may like their spot quiet.
Most importantly, remember to take things one day at a time. Be kind to yourself. This is a unique situation.
Activities and strategies that may help relieve stress and regulate emotions
Here is a list of some activities that may help to relieve stress during this difficult time. By reducing stress, we all may have a higher ability to regulate our emotions and pay attention to what’s important. Each student is unique. Remember that these are general recommendations.
Senses, feelings, and movement
“Spidey Senses” -> This can be done inside or outside! A student taught me this and it can be adapted. Name four things that you see, three things that you hear, two things that you smell, and one thing that you touch (or feel). You can also have something that you taste if you’re eating! You can trace your hand and with each finger talk about each sense.
Find a jar and fill it with phrases or drawings describing positive things about yourself or things that you’re grateful for
Write, doodle, or draw in a journal about how you’re feeling and/or something that recently happened in your life
Cook or bake together; notice the smell and the taste
Play games such as Simon Says, Red Light/Green Light, or Freeze Dance
Have your child show you how to make an obstacle course :)
Deep breathing exercises
Try deep breathing with a visual (ex. breathe in the flowers, blow out the candles)
Blow bubbles or pinwheels
Try deep breathing with movement (there are links below)
Put your hand out and trace around your hand with your other finger; focus on the sensation and breathe deeply.
Lie flat on your back (or in another comfortable position) and slowly tense each muscle group from your toes to your face. Take deep breaths and notice how you feel.
Belly breathing with a special toy or stuffed animal on your belly. The toy should rise and fall as you breathe in and out.
Resources
Mehra, A. (2020). Ideas from The Magic of Mindfulness: Evidence Based Guidelines for Practicing the Art of Mindfulness in Children. Occupationaltherapy.com
Kuypers, M. L. (2011). The Zones of Regulation: A Curriculum Designed to Foster Self-Regulation and Emotional Control. Think Social Publishing.
Special thanks to social workers within our district and RSU 10 for the inspiration and ideas
I have included some helpful links that may help to address some of these skills:
Breathing and Movement
PBS Kids:
How you and your kids can de-stress during the coronavirus https://www.pbs.org/parents/thrive/how-you-and-your-kids-can-de-stress-during-coronavirus
Belly breathing with Sesame Street
https://pbskids.org/video/sesame-street/2365835531
Stop, Breathe, & Think Youtube videos for breathing techniques:
Five finger breathing idea
https://www.youtube.com/watch?v=DSgOW879jjA
Belly breathing with stuffed animal
https://www.youtube.com/watch?v=izL-4DcsS64
Smelling roses, blowing out candles
https://www.youtube.com/watch?v=HWxAiWo-jWc&t=2s
If you’re interested in more free movement and breathing exercises, check out these sites:
Feelings
Feeling Words Game - Short clips of kids explaining situations where they’re feeling a certain way
This is a quick and fun video (3 minutes) where kids explain “mindfulness” and their emotions
https://www.youtube.com/watch?v=awo8jUxIm0c
WES Occupational Therapist
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