Helping all children become happy learners
Activities To Calm
Introduction
On this page you will find a range of activities that can be helpful in regulating emotional well-being. These are primarily for maintaining calm and relaxed states of mind rather than in the immediate de-escalation of acute episodes of anger, anxiety or other strong emotional difficulties. However, they can be effective in helping to avoid such episodes in a number of ways.
Firstly, by building in a range of calming activities in to each day; the individual starts or returns to a more comfortable baseline of emotional arousal. This is turns makes them more able to deal with challenging situations and contexts.
Secondly, before the individual reaches the point of 'meltdown' they can be redirected towards a calming activity. Ideally, self-awareness of the individual's emotional arousal level should lead to self-management and appropriate choices towards a de-escalating and calming activity. However, for children and young people this self-awareness is not always developed and opportunities for them to self-manage may be restricted, particularly in educational settings. In these cases, it is important for adults working with and supporting these individuals to monitor and manage emotional arousal. (See also rating scales.)
Thirdly, the calming activities are also useful for those around the individual. For example, parents are better able to cope with the daily challenges of parenting when their baselines of emotional arousal are not elevated. The same applies to professionals and other adults who work with children.
Breathing Exercises
The physical symptoms of anxiety and panic are often a direct result of hyper-ventilation. It is really important to teach children (and adults) to be more aware of their breathing and to give them strategies to help self-regulate their breathing rate. A full article giving advice, stragegies and resources is available.
Colouring (Coloring)
Colouring in shapes and patterns can be very relaxing. To do it right it requires attention and care and so can be quite absorbing. At the same time, it is not cognitively demanding freeing up the brain for either mind wandering (day dreaming) and/or unconscious or conscious processing (thinking through) of worries and anxieties. A few colouring sheets are easy to carry and have ready for when necessary.
Doodling
Teachers are not always happy to see their students doodling in class. They may feel that they are not paying attention. However, some research suggests that the opposite is true and that those that doodle are often more tuned in as listeners compared to their peers. Again doodling is a movement displacement activity which can be supportive for students with sensory needs affecting their perception and processing of movement. This may include many ADHD individuals.
Drawing
Many people find drawing relaxing. It can provide good distraction from anxious thoughts and feeling and does not necessarily need to be cognitively challenging. Equally, drawing can be a way to express emotions and thoughts that the individual is unable to express through spoken language. Drawing is also easily resourced with paper and pencil.
Reading
A book can provide an easy opportunity to escape the stresses of the moment. Whether it is escaping into the fantasy world of a novel or being absorbed by a non-fiction book on your favourite topic; books are generally acknowledged to be a relaxing past-time. Parents of pre-school children often carry books around with them so they are to hand when required. Older children can also benefit from having access to a favourite book when out and about or in school.
`Running
Most children benefit from opportunties to run about and get rid of 'excess energy'. Like with other physical exercises, running helps regulate breathing, carbon-dioxide levels in the blood and relaxes muscles. Running can also be very useful for some children with sensory needs, particularly those requiring increased movement stimulus. In schools, younger students get opportunities at playtime (recess) to run about. In secondary education this tends not to happen, which is missed opportunity for meeting many students needs.
Sensory Input Reduction
At times we can all feel overwhelmed by the busyness of life and wish to seek a quiet place to close our eyes. For those with sensory hypersensitivity everyday can feel like they're under attack from too much stimulus. Schools can be particularly challenging places where rules prevent opportunities for students to seek out less stimulating places. Identifying these students and making appropriate accommodations in school can help them remain calm or return to calm when emotionally aroused. Seating these students so they are facing blank walls away from windows, doorways and footfall areas can be useful. Some students may also benefit from noise cancellation headphones or listening to personal music. See the articles on sensory needs for further advice and links to strategies.
Swimming
Many people find swimming to be an activity that makes them feel better. The total immersion in water supports the body in ways that are not achieved in other sports. It is also a very different sensory experience which some children including those with sensory needs can find calming. Obviously, it is only calming for those that feel confident in the water and enjoy the sensory experience. Swimming proficiently can also help the individual develop good breath control.
Visualisations
Teaching children to be able to readily recall positive memories can be very useful in regulating emotional well-being. By focussing the mind on places and times when we felt happy, safe and secure, we are often able to harness some of that visualised calmness to support ourselves through anxious contexts. A full article giving advice, stragegies and resources is also available.
Walking
Getting outdoors into a different environment is really important and walking helps to regulate breathing, improve blood flow and reduce muscle tension. These all help to promote a more positive mental state. It is not alway convenient to head off for a long walk in a park or the countryside. However, simply adding more walking into the daily routine can help: walking to the local shops; walking to school or if it is too far, parking the car a few roads away (getting off bus or train a stop or two early) and walking the last kilometre or two.
Warm Bath
For many of us, the opportunity to wallow in a warm bath at the end of a stressful day is very appealing. The same is true for many children. Bubbles, bath oils and scented candles can all be part of the experience if desired.
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