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Emotional Regulation Activities for Kids

When a child is overwhelmed, words usually aren't the place to start. Before they can talk about what happened, name the feeling, or figure out what to do next, their body may need some help settling first. These simple activities give kids ways to release energy, slow things down, and come back to themselves. Some are calming. Some involve movement. Others use the senses to help a child feel grounded and present. The key is noticing what your child needs right now and starting there.

The short answer

Emotional regulation activities help kids calm and reconnect with their bodies when feelings get big. Things like slow breathing, pushing against a wall, carrying something heavy, moving rhythmically, or noticing what they can see and feel can all help. If your child is bouncing, pacing, yelling, or full of energy, movement may help. If they're overwhelmed, tearful, or shutting down, they may need something slower and more grounding. Start with the body. The words can come after.

First, notice the body, not just the behavior

Before choosing an activity, take a look at what your child's body is telling you. A child who is pacing the room and can't stop moving may need something very different from a child who's curled up on the couch and doesn't want to talk. And what worked beautifully yesterday might not be what they need today.

  • Revved up: Pacing, bouncing, yelling, hitting, or constantly moving. Give all that energy somewhere safe to go.
  • Shut down: Quiet, hiding, frozen, clingy, or answering everything with 'I don't know.' Think warmth, comfort, and slowing things down.
  • Somewhere in between: Fidgety, worried, or irritable, but still able to connect with you. Something simple that brings their attention back to their body and surroundings may help.

Calming activities

For the child who needs help slowing things down.

  • Bubble breath: Pretend you're blowing the biggest bubble you can without popping it.
  • Finger breathing: Trace up one finger as you breathe in and down as you breathe out. Keep going across all five.
  • Smell the cocoa, cool the cocoa: Breathe in through your nose like you're smelling hot cocoa. Blow out slowly like you're cooling it down.
  • Blanket burrito: Get cozy and snug in a blanket on the couch.
  • Warm hands: Hold a warm mug together and notice how it feels against your palms.
  • Back-to-back breathing: Sit back-to-back and see if you can slowly find the same breathing rhythm.
  • Slow squeeze: Squeeze a pillow for five seconds, let go, and notice how your body feels afterward.
  • Star gazing: Lie on the floor together and look up. No talking required.

Movement activities

Sometimes big feelings come with a LOT of energy. Instead of asking a child to sit still and talk, give that energy somewhere to go.

  • Wall pushes: Push against a wall as hard as you can for ten seconds.
  • Frog hops: Hop across the room and back.
  • Heavy work: Carry the laundry basket, push the grocery cart, or move a stack of books.
  • Shake it out: Shake your hands, arms, legs, then your whole body. Freeze!
  • Stomp it out: March and stomp until the body starts to feel different.
  • One-song dance party: Put on one song and dance together.
  • Take a lap: Run outside or make a few trips up and down the hallway.
  • Animal walks: Bear crawl. Crab walk. Snake slither. Let your child pick the animal.

Grounding activities

For moments when thoughts are racing or worries seem to be taking over.

  • Find five things you can see, four you can hear, and three you can touch.
  • Put both feet on the floor and press down. Notice what the floor feels like beneath you.
  • Run cool water over your wrists.
  • Find three things in the room that are blue.
  • Trace a shape on your child's back and let them guess what you're drawing.

Connection activities

We don't have to wait for a hard moment to help kids learn about their feelings. Small conversations and playful activities when everyone is doing okay can make it easier for children to recognize what they need when things get harder.

  • Dinner check-in: What's one word for how your body feels right now?
  • Draw it: Instead of explaining a feeling, draw what it looks like.
  • Weather report: Is your body sunny, cloudy, windy, or stormy today?
  • Share your own story: Tell your child about a time you remember feeling something similar.
  • Let them see you practice: 'I'm getting frustrated. I'm going to slow down and take a few breaths.'

What to say while it's happening

You don't need a perfect script. In fact, when a child is overwhelmed, fewer words are often better.

  • "I'm right here. You don't have to talk yet."
  • "Your body is telling us this is really hard right now."
  • "Let's get some of that energy out first. We can talk afterward."
  • "That was a big feeling. I'm right here with you."

How to make these stick

Don't save these activities only for the hard moments. Try a few when everyone is calm. Do finger breathing at bedtime. Have a one-song dance party after school. Practice wall pushes just because they're fun. You don't need a giant toolbox of strategies, either. Start with two or three and notice which ones your child seems to like. Over time, they may begin reaching for those tools themselves. And each time they do, they're building confidence in their ability to handle big feelings and find their way through.

Questions parents ask

At what age can kids start learning emotional regulation?

Kids begin learning to regulate from birth, first by tuning into their caregivers. As their sense of self develops around ages 2–3, they begin learning simple ways to regulate more independently, while still needing lots of modeling, comfort, and support from the adults who care for them.

What if my child refuses to do a breathing exercise?

That's okay. Breathing may not be what they need in that moment. Try movement like jumping, pushing against a wall, or running, and come back to breathing later.

How long should an emotional regulation activity take?

It doesn't need to take long. Many activities take just a minute or two. Pay attention to your child rather than the clock and notice whether they're starting to feel more settled.

Do these work for kids with ADHD or sensory needs?

They can. Some kids respond especially well to movement, pushing, carrying, or other activities that use their bodies. Every child is different, so notice what helps yours and talk with your pediatrician or occupational therapist if you need more individualized support.

Keep reading

Calm Down Corner Ideas for Home and the Classroom

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Coping Skills for Kids: A Practical List by Feeling

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