5 Minute-Activities To Help Your Child Calm Down
As a homeschooler, parent and caregiver you may have experienced times when your child is feeling overwhelmed or anxious. These situations can be challenging for everyone involved. However, with the right techniques and activities, you can help your child calm down and feel more relaxed. Here are five 5-minute activities to help your child calm down, along with examples of each one.
Photo by Monstera
Deep Breathing
Deep breathing is a great way to help your child calm down and focus on their breath. Have your child sit or lie down comfortably and take a deep breath in through their nose, hold, then out through their mouth and hold, as they trace a square. You can count on them to help them focus on their breathing, or use a visual aid such as a “smell the flower, blow the candle”, a breathing ball, or one of the breathing exercises in our freebie.
Example activity: Hand them a flower in one hand and a candle in the other. Direct them: smell the flower, blow the candle. Repeat for a minute.
Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and releasing different muscle groups in the body to help your child relax. Start at the feet and work your way up the body, tensing and holding each muscle group for a few seconds before releasing.
Example activity: Squeezing and Relaxing - have your child squeeze their hands into fists and hold for a few seconds before releasing. Then, have them scrunch their face and hold for a few seconds before relaxing. Repeat with other muscle groups, such as shoulders or legs.
Mindful Coloring
Mindful coloring is a relaxing activity that can help your child focus on the present moment and calm their mind. Provide your child with coloring sheets and markers or pencils, and encourage them to focus on the coloring process.
Example activity: Gratitude Coloring - have your child color a picture of something they are grateful for. As they color, encourage them to think about why they are grateful for that thing and how it makes them feel.
Sensory Play
Sensory play involves engaging your child's senses to help them relax and feel more grounded. Provide your child with sensory materials such as play dough, sand, or water.
Example activity: Cloud Dough - mix together 2 cups of flour and 1/4 cup of oil to create a soft and moldable dough. Encourage your child to explore the texture and create different shapes with the dough.
Guided Imagery
Guided imagery involves using your child's imagination to help them visualize a calming or peaceful scene. You can guide them through the scene with prompts and encourage them to engage all their senses. In our Mindfulness Program, we include a menu of guided imagery recordings for you to play in the morning and enjoy together. We also recommend the Guided Imagery in the Spinning Inward book by Maureen Murdock.
Photo by Monstera
In conclusion, helping your child calm down and relax is an essential part of their overall well-being. By implementing these five 5-minute activities, at the start of every homeschooling session, you can give your child the tools to manage their emotions and feel more grounded. To support you in succeeding, we have created a Breathing Exercise Booklet available for FREE.
Remember, every child is different, so it's important to try different techniques and find what works best for your child.