5 ways to calm your child during a meltdown
If you're looking for effective ways to manage your child's meltdowns, try these simple, science-backed exercises together.
Calming a child during a meltdown can be far more challenging than many parents anticipate. Before becoming parents, we often envision ourselves handling every situation with ease, believing we’ll do things differently – or even better.
But when that first tantrum hits, reality sets in. You quickly realise that simply saying “I love you”, offering a hug, or using conventional soothing techniques doesn’t always work.
Sometimes, no matter how much you reassure them, your child remains overwhelmed.
That’s where science-backed calming exercises come in. Try these techniques to help your child calm down during a meltdown.
1. Angry? Squeeze a lemon
If your child is feeling angry, have them pretend to squeeze a lemon in
each hand, then release their fingers like floppy spaghetti.
Why it works: This mimics muscle relaxation techniques, helping to release built-up tension caused by anger or stress.
2. Sad? Make funny faces
Encourage your child to look in a mirror and switch between a sad face and a big, happy smile. You can join in to make it more fun!
Why it works: Smiling activates brain pathways that boost mood, helping them self-regulate emotion.
3. Worried? Count the stars
Ask your child to close their eyes and imagine the night sky. Have them count stars until they start to feel calmer. You can help your child count, while describing the quiet night.
Why it works: Visualising a calm, expansive space slows the brain’s anxiety response, making them feel more at ease.
4. Annoyed? Take a slow walk
If your child is feeling annoyed, have them walk slowly across the room while counting their steps out loud.
Why it works: Slow, deliberate movements promote mindfulness and help release built-up frustration.
5. Overwhelmed? Play traffic light
Turn your child into a traffic light. When you say "red light", they must freeze. When you say "green light", they can move slowly.
Why it works: Alternating between stillness and movement helps regulate an overstimulated body and mind.
These calming exercises, shared by trailies_official on TikTok, are not only great for kids but also perfect for parents. Practise these together to foster calm and connection.
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Image courtesy of iStock