Exercises for Calming Kids

Kids can have anxiety, just as adults can. They might show their anxiety through other behaviors, such as acting out, acting hyperactive or having a hard time settling down. You can help them by doing some calming exercises with them, so that they know it's time to settle down. Eventually your child may be able to use the exercises on her own, when she needs to calm down.

Visualization

• No matter where you are, you can lead your child in a visualization exercise that can help him conquer what he's anxious about, or find ways to feel calm. Have your child close his eyes. Begin speaking in a calm voice about positive situations or locations. Perhaps he needs to visualize a big test and how he'll feel when he does well. Perhaps it's visualizing a place that he loves to go, such as a vacation by the sea. Or perhaps it's a calming color, such as blue or green. Speak slowly and give him time to think. Visualization can help him gain control and calm down.

Heavy Relaxation

• In heavy relaxation, your child learns to fully relax her body. This is especially helpful before sleep or a nap, or just if a child is unsettled. Have your child lie down in a comfortable spot, such as her bed or a blanket and pillow on the floor. Make sure it is a safe place. After she lies down, with her eyes closed, begin to go through all of her body parts, telling her that they are heavy, and she needs to relax them. Tell her to picture a weight tied to her shoulder blades, her chest, her belly, and to relax them into the floor. This relaxes her muscles and teaches her to be completely relaxed and calm.

Breathing

• "Elevator breathing" is a technique that can help kids who are upset or overwhelmed. It teaches them to use their breathing as a coping mechanism to feel calm and in control. Elevator breathing takes place as you help your child to lie down, and then begin speaking to him, likening his breath to an elevator through the body. The breath travels through the nose and begins its descent all the way to the feet. Slowly the breath begins to ascend back to the heart. Have your child breathe deeply while you describe the breathing.