It’s normal for children to have bursts of energy and excitement throughout the day. However, there are times when they need to settle down and relax, such as before bedtime or when they’re feeling overwhelmed. As a parent or foster carer, it’s helpful to have some calming activities ready to help your children wind down when needed. Here are some ideas to try:
Creative Activities
Whether you are fostering in Scotland or you have children already living with you, there are many things that can cause them anxiety and stress. Creative activities that require focus and concentration can help take a child’s mind off what is stressing them. Some options include:
- Coloring or drawing in a coloring book. Provide crayons, colored pencils or markers and ask them to color intricate designs or create their own artwork.
- Building with blocks or Lego. Encourage them to follow instructions to build something or design their own structures.
- Sensory art activities. Let them make “squishy bags” by sealing glitter, beads or small toys in a Ziplock bag with hair gel or shaving cream. Or give them clay or playdough to shape.
Listening Exercises
Listening mindfully to calming sounds can lower stress levels. Try:
- Playing soft, instrumental music and asking them to close their eyes and listen closely.
- Putting on recordings of nature sounds like ocean waves or bird songs.
- Reading them an age-appropriate storybook with a soothing tone of voice.
- Having them lie down and listen to calm, guided meditation designed for children.
Soothing Touch
The power of touch can be comforting. You might:
- Brush their hair in long strokes.
- Wrap them in a soft, warm blanket like a cocoon.
- Hold their hand or give them a cuddle if they want physical comfort.
Relaxation Exercises
Teaching some simple breathing and relaxation techniques can help children self-soothe. For example:
- Have them take 5 deep breaths in through their nose and out through their mouth.
- Encourage them to tense and then relax each muscle group one at a time.
- Guide them through child-friendly visualisations, imagining somewhere peaceful.
- Practice progressive muscle relaxation by tightening and releasing muscle groups.
Quiet Play
Independent playtime in a calm environment can aid in winding down. Some soothing activities include:
- Playing with fidget toys like spinners or moulding putty.
- Puzzles or word searches that occupy their mind.
- Reading quietly or listening to an audiobook.
- Simple board games or card games that don’t get too exciting.
Screen Time Limits
While screens may seem to absorb a child’s attention, they can actually overstimulate. It’s best to avoid screens for at least an hour before bed and limit screen time when they need to unwind.
Set a Routine
Having a consistent relaxation routine, such as reading a story followed by cuddle time, can signal to your child that it’s time to settle down. Children find routines comforting.
The key is finding calming activities that work for your unique child. Keep mixing it up if they lose interest. With time and consistency, you’ll have some go-to winding down methods to help when they need comfort or to de-escalate excitement. Most importantly, your calming presence and reassurance can go a long way in helping them relax.
