5 Soothing Self-Regulation Ideas for Children: Simple Tools for Emotional Balance

As parents, educators, and occupational therapists, we all want to support children in developing the skills they need to feel calm, centred, and in control of their emotions. Whether a child is neurodivergent or neurotypical, moments of sensory overload, emotional overwhelm, or frustration can arise throughout the day.

That’s why we’ve created this free resource, “5 Soothing Self-Regulation Ideas for Children”, designed to give you quick, easy, and evidence-informed tools that can be used at home, school, or in therapy settings.

🌟 Why Regulation Matters in Childhood

Self-regulation is managing one’s emotions, behaviour, and body movements in response to sensory input and social demands. It develops from birth to approximately 25 years. It’s a vital foundation for emotional well-being, learning readiness, and positive social interaction.

Children who struggle with regulation may:

• Have frequent meltdowns or tantrums

• Find transitions difficult

• Become easily overwhelmed by noise, touch, or change

• Withdraw or avoid tasks that feel emotionally demanding

By introducing calming strategies early, we give children the tools they need to pause, reset, and choose a better response.

🧩 1. Play a Mindful Game

Mindfulness doesn’t have to mean sitting still! Games like Simon Says, Freeze Dance, or a Treasure Hunt using the five senses help bring children’s attention to the here and now. These movement-based activities improve body awareness, attention, and impulse control in a fun and engaging way.

Try this:

“Simon says touch something soft. Simon says listen for a sound outside.”

Children stay grounded and engaged by incorporating sensory cues while practising focus and control.

🧸 2. Familiar Items for Comfort

Familiarity offers security. Set up a small calm-down box or sensory corner with a few soft or special items children can access when they feel dysregulated. Think: a plush toy, a smooth stone, a favourite fidget, or a scented object.

Having a consistent calming space with familiar objects helps children feel safe and in control, especially when emotions run high.

⏸️ 3. Take a Time-In

Instead of sending a child away during difficult moments, offer connection through a time-in. Invite them to a quiet space where you can sit together calmly. Ask permission before offering a hug, song, or comforting words. The power of co-regulation cannot be underestimated — your calm presence helps guide their nervous system back to balance.

Examples:

• “Would you like to sit with me quietly?”

• “Do you want a hug, or just sit together for a while?”

🌈 4. Breathing Exercises for Kids

Breathing is one of the most effective tools for emotional regulation. But it needs to be made fun and accessible for children! Introduce them to techniques like:

• Rainbow Breathing – Imagine drawing a rainbow with each breath in and out

• Belly Breathing – Place a soft toy on their tummy and watch it rise and fall

• Smell the Flower, Blow the Candle – A playful way to teach inhale/exhale rhythms

These techniques work best when taught in calm moments so they can be used effectively during stress.

🎨 5. Drawing Emotions

Sometimes, children don’t have the words to express what’s going on inside. Drawing provides a powerful outlet. Offer simple prompts like:

• “Draw what your anger looks like.”

• “If your feeling was a weather, what would it be?”

• “Show me how your day felt.”

This creative expression helps you understand your child’s inner world and helps them safely connect with and release their emotions.

📥 Ready to Download the Free Printable?

If you found these tips helpful, be sure to grab your free downloadable guide, “5 Soothing Self-Regulation Ideas for Children” by Sensory SMART OT. It’s designed for quick reference and can be shared with teachers, therapists, or carers.

💡 Final Thoughts

Supporting a child’s emotional regulation is not about perfection; it’s about presence. When we give children accessible, sensory-informed tools and model calm responses ourselves, we build their ability to navigate life with resilience and confidence.

Let’s continue to raise emotionally regulated children; one deep breath, one drawing, and one connection at a time.