Many of our kids deal daily with high levels of anxiety, overwhelm and stress. The triggers might be sensory (too many people, too many noises, too many changes) or emotional (over excitement, fear of a new situation, etc.)
Learning how to navigate through anxiety and stress is an invaluable tool you can offer your child. Having a clear tool will help your child feel more in control when he feels most of out of control.
Helping your child ground himself through his breath, his senses and noticing what is going on for him in the present moment can help break the spiral of anxiety and create a sense of calm instead.
So, here is an exercise you can facilitate with your child when he has ‘spun out’ (done best in a quiet and closed room, like your child’s bedroom or even the bathroom):
Step #1:
Breathe in slowly.
Breathe out slowly.
Ask your child what he sees and to answer you buy saying: I see (fill in the blank).
Step #2:
Breathe in slowly.
Breathe out slowly.
Ask your child what he hears and to answer you by saying: I hear (fill in the blank).
Step #3:
Breathe in slowly.
Breathe out slowly.
Ask your child what he feels and to answer you by saying: I feel (fill in the blank).
*By “feel” I do not mean emotional feelings but sensory feelings, like I feel the weight of my hand on my lap.
Step #4:
Breathe in slowly.
Breathe out slowly.
Ask your child what he tastes and to answer you by saying: I taste (fill in the blank).
Step #5:
Breathe in slowly.
Breathe out slowly.
Ask your child what he smells and to answer you by saying: I smell (fill in the blank)
You can do this sequence again and again, until he feels more calm and grounded.
***For nonverbal children: You can do this process for your child. Have him sit with you and breath with you and you can answer the questions. This will simulate the experience for him (and you can suggest that he thinks of what he sees/feels etc.)
Tip: If your child has a hard time coming up with what he smells/ tastes you can introduce certain items, like a drop of lavender oil on a tissue, or licking something that will help him identify a distinct smell/flavor.
And, of course, this is not only for your child- this is for you too! Whenever you feel like you are spinning out of control with anxiety or stress, do this exercise. I have done it and am grateful for it!
(Note: I have to say that I did not make this exercise up but read it in article somewhere, but have not been able to find the article to give it’s author due credit!).
I would love to hear from you- what is one thing you are taking from this article?