53 Effective Calming Activities for Children: Practical Tips and Activities
This Fact Sheet shares 53 calming activities for children, fun and engaging activities designed to help kids regulate their nervous system. From sensory play to mindfulness exercises, these strategies make it easy for parents and educators to support children’s emotional well-being and teaches them self regulation strategies. Discover simple, effective ways to help kids manage stress and develop self-regulation skills!
MOUTH / ORAL ACTIVITIES:
- Breathing exercises (see separate hand out)
- Cold water in a bottle with a long, curly straw
- Gum (or a icy pole) can be a powerful brain calmer
- Nibble on frozen fruit
- Fruit smoothie through a straw (suck is calming)
- Blow bubbles with a bubble wand (mimics deep breathing)
- Put a few drops of soap in a bowl and blow bubbles through a straw, or herd “sheep” (cotton balls) with a straw
- Blow on a party blower (the vibration is calming)
- Pretend your finger is a candle and practice blowing it out 10. Blow up a balloon
SKIN / TOUCH ACTIVITIES:
- Offer a hug or show them how to self-hug.
- “Squish sandwich” – put pillows or couch cushions under and on top of your child as they lay face down on the floor and apply pressure (the weight is comforting).
- Try a weighted blanket.
- Roll child up in a blanket, then pull gently to unroll.
- Rub lotion on each other’s hands/skin (or use coconut oil if the child dislikes lotions).
- Make a “calming basket” with fidgets, squishy toys, or calming stuffed animals.
- Play with the family pet or take a cat/dog cuddle break.
- Playdough.
- Finger painting.
MOVEMENT-BASED ACTIVITIES:
- Find a ‘sit spot’ somewhere that is quiet and safe.
- Smell the flowers.
- Tense and release.
- Smiling contest.
- Heel drops (up on toes, drop to flat feet and repeat).
- Do push-ups and relays together by doing a bear walk (on hands and feet, face down), or crab walk (on hands and feet, belly up).
- Jump on a trampoline.
- Ride a bike or scooter.
- Shoot some hoops/play catch/nerf frisbee.
- Play balloon “volleyball.”
- Swing on a swing set.
- Dance it out.
- Go outside and look at the clouds, see if you can make shapes out of the clouds.
- Turn on some music.
- Run up and down the stairs (how fast can kids find the object you hid downstairs?).
- Make an obstacle course.
- Bounce on an inflatable exercise ball.
- Shake it out.
- Make a big pile of pillows and have kids jump onto them from a step stool or couch.
- Go for a walk, get some Vitamin D and some fresh air.
- Try some yoga poses.
VISUAL ACTIVITIES:
- Simon says, let the child be Simon!
- Color independently or together, this may help less verbal kids identify feelings and wants in their picture.
- Art, art, and more art!
- Look at books with beautiful pictures/illustrations, make up stories that could fit the pictures.
- Build a fort as a safe space that also limits visual stimuli.
- Bubbler toy or a lava lamp in a dark room.
AUDITORY ACTIVITIES:
- Create a drum rhythm, create a tapping/drumming sequence that the other person has to copy.
- Listen to favorite music (use earbuds or headphones if it helps).
- Sit outside to listen to the birds and the breeze.
- Hum or sing.
- Use a couple of kazoos (for both humor and vibration to the inner ear).
- Use a white noise machine (on a calming sound) while looking at books.
- Musical instrument box – kids feel in control of their auditory environment when they make music.
Incorporating these calming activities into daily routines can make a positive difference in helping children manage stress and emotions effectively. By providing fun, engaging self-regulation activities, parents and caregivers can support kids in building lifelong skills for resilience and well-being. Download our Calming Activities for Children Fact Sheet, feel free to share!