Simple, low-cost activities you can try at home, based on occupational therapy practice. No special equipment needed.
It's about giving your child (and yourself) the skills to notice a feeling, understand what's happening in the body, and find a safe way through it. These activities aren't a punishment or a quick fix — they're tools your family can practise together, before they're needed.
The 5 stepsPick activities based on your child's age, preferences, and sensory needs. Introduce a new strategy when your child is already calm, so it feels familiar by the time it's really needed. What works for one child may not work for another — that's normal.
Supervise younger children, especially around small objects, water, food, exercise, tight spaces, or anything involving pressure. Stop straight away if an activity causes pain, distress, dizziness, or trouble breathing.
If emotional or behavioural difficulties are ongoing, are affecting daily life, or raise any safety concerns, please speak with your GP, paediatrician, or an occupational therapist.
Tap any activity below to open it up. Grouped by what your child might need in the moment.
You'll need: Paper, and a pencil or straw if you like.
How to do it: Fold a simple paper windmill, or just use a strip of paper. Breathe in gently through the nose, then breathe out slowly enough to make the paper move.
Why it helps: Builds breath awareness and pacing, and helps the body settle after getting activated.
You'll need: A clear wall.
How to do it: Stand facing the wall, place both hands on it, and gently push as if trying to move it. Hold 5–10 seconds, relax, repeat.
Why it helps: Gives the body firm, calming input and can support a sense of "being organised" in the body.
You'll need: A blanket and a quiet, cosy space.
How to do it: Wrap up snugly in a blanket, or curl up in a favourite quiet corner with a cushion. Stay there as long as it's helpful.
Why it helps: Steady pressure and a predictable, low-stimulation space can help the body settle.
You'll need: Cushions or pillows.
How to do it: Set up a safe cushion area. Push the cushions into a pile, carry them, or gently crash onto them with you nearby.
Why it helps: Combines movement with firm input in a playful, safe way to release big feelings.
You'll need: An empty laundry basket and some light items.
How to do it: Push or pull the basket around a safe space, or fill it with light towels and carry it a short distance.
Why it helps: A purposeful "job" that gives calming, heavy work through the whole body.
You'll need: Open floor space.
How to do it: Pick 3–5 movements — bear walk, crab walk, frog jumps, penguin waddle, slow turtle steps — and move between them like stations.
Why it helps: Builds coordination and body awareness while letting off energy in a controlled way.
You'll need: Music, from any device.
How to do it: Play music and dance freely. When it stops, freeze like a statue and take one slow breath before starting again.
Why it helps: Practises stopping and starting on cue — a helpful skill for managing impulses.
You'll need: Paper and pencils or markers.
How to do it: Draw a scale from 1 to 5: 1 is very calm, 3 is starting to feel activated, 5 is overwhelmed. Add words, colours, or pictures for each level.
Why it helps: Builds the habit of noticing feelings early, before they become too big.
You'll need: A mirror.
How to do it: Take turns making faces for happy, worried, angry, surprised, tired, calm. Notice what changes in the eyebrows, mouth, eyes, and body.
Why it helps: Grows emotional vocabulary and helps your child link a feeling to what it looks and feels like.
You'll need: A quiet space or comfy chair.
How to do it: Slowly bring attention to the feet, legs, tummy, shoulders, hands, face, breathing. Ask: tight or relaxed? fast or slow? hot or cool?
Why it helps: Builds the skill of noticing signals from inside the body — an early warning system for big feelings.
You'll need: Nothing but your surroundings.
How to do it: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste — or imagine tasting.
Why it helps: Shifts attention to the present moment, which can ease worry or overwhelm.
You'll need: A clear jar or bottle, water, and glitter or small floating items (optional).
How to do it: Shake the sealed jar and watch everything slowly settle, breathing slowly while you watch.
Why it helps: Gives a visual picture of "settling" and a built-in pause before reacting.
You'll need: Paper or card, and a pen.
How to do it: Make small cards together: "Take 5 breaths," "Get a drink," "Ask for help," "Move my body," "Quiet space," "Talk to someone."
Why it helps: Makes options visible so your child doesn't have to think of solutions while already upset.
You'll need: A small box and paper.
How to do it: Write or draw a worry and post it in the box. Pick a set time later to open the box together.
Why it helps: Gives worries a concrete place to go, and practises putting off problem-solving until the right moment.
You'll need: Paper and things you already know your child enjoys.
How to do it: Make three columns: "Helps me calm down," "Helps me wake up," and "Helps me focus." Fill each with your child's own ideas.
Why it helps: Builds self-awareness and helps your child speak up for what they need.
You'll need: Towels, books, cushions, or groceries.
How to do it: Fold towels, carry books, wipe the table, push a broom, move cushions, or sort the laundry together.
Why it helps: Purposeful movement supports regulation while building real independence.
You'll need: Just your hands, or a household container as a drum.
How to do it: Clap, tap, or drum a simple rhythm. Take turns copying each other, then gradually slow it down.
Why it helps: Combines listening, movement, and attention, and can support shared, calm focus.
You'll need: A cushion, blanket, favourite book, and headphones if useful.
How to do it: Set up a predictable spot for taking a break, using only things your child finds genuinely calming.
Why it helps: Gives your child a reliable place they know how and when to use.
You'll need: Paper and pen, or pictures.
How to do it: Write or draw: "First: put toys away. Then: choose a game." Keep the first step small.
Why it helps: Makes transitions predictable and easier to follow.
The same activity can flex for different ages — think about what your child actually enjoys, not just their age bracket.
Short, playful, and led together. Try animal walks, slow bubble breaths, mirror faces, cushion pushing, and simple first-then routines. Lean on pictures and gestures over words.
Start building independence with an emotion thermometer, movement circuits, coping cards, grounding games, and household jobs. Practise strategies before they're needed.
Respect their say in it. Co-design a quiet, discreet plan for home, school and out and about — movement, music, paced breathing, grounding, and purposeful tasks all work well.
Link strategies to real life — getting ready for work, transitions, parenting, sleep. Choose what's practical enough that you'll actually keep doing it.
Print this section, or copy it into a notebook, and fill it in together with your child when everyone is calm.
What do I notice in my body, thoughts, behaviour, or the way I talk when I'm starting to struggle?
Situations, places, demands, or changes that tend to raise my stress.
Movement, quiet, breathing, sensory input, talking it out, routine, connection.
Trusted people, and how I'd like them to support me in the moment.
How I can let someone know I need a "break," "help," "too much," or "not now."
How I return to what I was doing, and what helps that go smoothly.
Regulation strategies work best when they're meaningful to your child and connected to real life. Try to understand what's behind the big feeling, and adjust the environment or expectations where you can — rather than simply asking your child to "calm down."