You can help kids regulate their nervous systems by encouraging movement and simple activities that promote calm. Instead of forcing a child to "calm down," try engaging them in physical activities that naturally help regulate their emotions.
Understanding Nervous System Regulation
The nervous system controls how we react to the world around us. When it's dysregulated (over or under-reactive), kids might experience:
- Over-stimulation: Feeling anxious, overwhelmed, easily frustrated, or having difficulty concentrating.
- Under-stimulation: Feeling sluggish, withdrawn, or having low energy.
Regulating the nervous system involves finding ways to bring it back to a balanced state.
Simple Strategies for Kids
Here are some kid-friendly activities to help regulate their nervous systems:
1. Movement Activities
Physical activity is a fantastic way to release pent-up energy and promote calm. Instead of telling a child to sit still, suggest:
- Yoga: Gentle poses can help stretch muscles and calm the mind.
- Walking: A simple walk outside can do wonders for mood and focus.
- Jumping Jacks: A quick burst of energy release.
- Kicking a Soccer Ball: Combines physical activity with a fun game.
- Dancing: Put on some music and let them move freely.
2. Breathing Exercises
Simple breathing techniques can help calm the nervous system quickly:
- Belly Breathing: Have the child lie down and place a hand on their belly. As they breathe in, their belly should rise; as they breathe out, their belly should fall.
- Square Breathing: Inhale for a count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. Repeat several times.
3. Sensory Activities
Engaging the senses can be very grounding:
- Playdough/Clay: Squishing and molding can be therapeutic.
- Listening to Calming Music: Soft, instrumental music can soothe the nervous system.
- Weighted Blanket: Provides a sense of security and calm.
- Nature Walk: Encourage the child to notice the sights, sounds, and smells of nature.
4. Creative Expression
Allowing children to express their feelings through art can be incredibly helpful:
- Drawing/Coloring: Provides a visual outlet for emotions.
- Journaling: Writing down thoughts and feelings can be therapeutic (for older kids).
5. Routine and Predictability
A consistent routine can provide a sense of security and reduce anxiety. Try to establish regular mealtimes, bedtimes, and playtime.
Why These Strategies Work
These activities work because they help to:
- Release endorphins: Exercise releases natural mood boosters.
- Activate the parasympathetic nervous system: This system is responsible for "rest and digest," helping to calm the body and mind.
- Provide a distraction from overwhelming thoughts and feelings.
- Promote mindfulness and present moment awareness.
By offering these options, you empower children to take control of their emotional well-being and develop healthy coping mechanisms.
