Calming Strategies

At home, teach your child what "calm" looks and feels like. Then practice regular “calming” strategies at home, especially at times of transition (e.g., leaving the house to go shopping, at the beginning of the school day, or the end of the day). Relaxation techniques, such as those listed below, help reduce the nervous body’s reactivity and slow down reaction time. This will allow your child the space to improve their emotional control.

It is important to teach calming strategies regularly and at times when your child is already calm, in order for these strategies to become habits. Calming strategies cannot be taught to a child at the time that they are angry or in crisis. These strategies are most useful when they have been taught, practised, and modeled regularly.

EXAMPLES OF CALMING STRATEGIES
Some examples of calming strategies include:

Progressive muscle relaxation: tensing muscle groups in your body, releasing the tension, and noticing how your muscles feel when you relax them (see this article from www.anxietycanada.com)
Deep breathing: e.g., Take 10 deep breaths, “4-7-8 breathing” exercise (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)
Guided visual imagery: e.g., Take a walk in a beautiful garden, what do you see? What do you hear? What do you smell? What do you feel? What do you taste?
Model your own strategies for emotional control, such as taking a deep breath or counting to three before reacting. Verbalize what you are doing so your child becomes aware.

--from https://www.ldatschool.ca/learning-modules/executive-functions/eight-pillars/emotional-control/

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Ottawa Carleton District School Board