When your child starts to meltdown – whether they are feeling angry, afraid, or just overly emotional, it can be HARD to get them to calm down! There is nothing worse than looking at your child and just not knowing what to do to help them as they scream, tantrum, or cry.
As a parent of 2 (in addition to extra foster kiddos at times) I have learned that it is important to have a lot of calm down tools in my basket when it comes to coping strategies. Keeping things fresh and giving kids choices can make all the difference when it comes to getting things calmed down and under control!
Calm Down Techniques and Ideas
I have put together a list below of 75 calm down strategies. These are all great options, but you will notice that some are more geared towards kids that have sensory issues or that may act out when they get hungry, tired or overstimulated.
One thing I have recently created at my house is a grab bag of calm down strategies. I have printed off all of these ideas, cut them up, and put the slips of paper into a bucket. When one of my kids gets upset, angry, anxious, hyperactive, or just needs a little redirection, I give them the choice to choose one of the slips of paper and do the activity.
Letting them pick makes it feel more like they are in control and less like I am punishing them which can be an important distinction in the midst of a tantrum or outburst! (Control is also a really important issue when dealing with strong willed children or children who have a traumatic past.)
If you want to make your own calm down grab bag, you can find this list in a format that works for printing and cutting in the parenting resource library.
This post may contain affiliate links. As an Amazon Associate I earn from qualified purchases.
75 Calm Down Techniques
- Shake a Glitter Jar or Bubble Bottle
- Read a Book
- 5 Senses Scavenger Hunt (Check out the Calm Down Card Deck for instructions)
- Count To 20
- Squeeze a Stress Ball
- Do Infinity Breathing (Here’s an article on Deep Breathing for Kids with Instructions)
- Do a page from The Brave Guide to Anger
- Talk to a Friend
- Jump on a Trampoline
- Think of a Happy Memory
- Do Dragon Breathing For 1 Minute (Check out the Calm Down Card Deck for instructions)
- Do 20 Jumping Jacks
- Blow into Your Hands
- Clench and Release Your Muscles
- Use a Problem-Solving Worksheet (Download for free in the Parenting Resource Library)
- Chew Gum
- Listen to Music
- Do a Puzzle
- Blow Bubbles
- Do a Word Search
- Do Belly Breathing Until You Feel Calm (Here’s an article on teaching kids to do deep breathing)
- Put on Noise Reducing Head Phones
- Run in Place as Fast as You Can
- Go to a Quiet Calm Place
- Snuggle a Stuffed Animal
- Write in a Journal
- Hum or Whistle to Yourself
- Go for a Bike Ride
- Say the ABCs Backwards
- Eat a Snack
- Use Deep Breathing Posters to Do Mountain Breathing
- Blow on a Pinwheel
- Play with a Fidget Spinner
- Sit in a Dark Room
- Bounce on a Ball (This hippity hop is my son’s favorite calm down tool!)
- Do Some Stretches
- Make Faces in a Mirror
- Get A Drink of Water
- Color a Picture
- Squeeze a Pillow as Tight as You Can
- Let Someone Brush Your Hair
- Have a Dance Party
- Use a Weighted Blanket (Make sure to get the correct weight for your child!)
- Take a Bubble Bath
- Use Lavender Essential Oil
- Play with Playdough
- Doodle – Alternate Between Light and Heavy Pressure
- Write Down Your Worries or Frustrations and Then Tear Up the Paper
- Say a Positive Affirmation (Check out my Positive Affirmations Kit)
- Play with a Pipe Cleaner
- Trace a Calming Word on Your Leg or Arm
- Hang Upside Down Off the Couch
- Keep a Feather or Balloon Up in The Air by Blowing on It
- Take a Shower
- Take a Nap
- Ask for a Break
- Play with Thinking Putty
- Play with Legos
- Look at Old Pictures
- Make a Worry or Angry Monster
- Suck on Ice
- Put Your Hands in Your Pockets
- Do Downward Dog (Check out the Calm Down Card Deck for instructions)
- Blow A Marble with A Straw
- Do Wall Pushups
- Do an ABC Scavenger Hunt (Check out the Calm Down Card Deck for instructions)
- Play with A Rubix Cube
- Write a Letter or a Story
- Ask for a Break
- Yell into a Pillow
- Balance on One Foot
- Pretend You Are Calm Even If You’re Not
- Crab Walk
- Play Air Guitar or Air Drums
- Remember Every Detail You Can About the Most Beautiful Place You Have Every Been
Do you have calm down techniques not listed here that work for you? Leave them in the comments to add to the list!
Printable Calm Down Techniques List (Print & Cut)
Don’t forget to download your print and cut Calm Down Skills list to make your own grab bag of calm down techniques! You can access that printable in the Parenting Resource Library!