How to Create a Calm Down Kit

A calm-down kit is a collection of items your child can use to soothe themselves during or after a period of dysregulation. Choose items that engage different senses for a well-rounded effect. You can store everything in a small box, backpack, or shoebox.

Calming Exercises to Practice Together:
Practicing these when your child is calm will make them easier to recall during moments of distress. You can even add printed versions of these instructions to the kit!

1. Balloon Breathing (For Deep Breathing)
   • Imagine holding a balloon.
   • Inhale deeply through your nose, filling your belly like a balloon.
   • Hold it for a moment, then slowly “release” the balloon, exhaling through your mouth.
   • Repeat 3-5 times.

1. 5-4-3-2-1 Grounding (For Anxiety and Overstimulation)
   • Name 5 things you can see.
   • Name 4 things you can touch.
   • Name 3 things you can hear.
   • Name 2 things you can smell.
   • Name 1 thing you can taste.

1. Animal Breaths (Fun for Younger Kids)
   • Bunny Breaths: Take 3 quick sniffs through your nose, then exhale slowly through your mouth.
   • Lion’s Breath: Inhale deeply, then open your mouth wide and roar out your breath like a lion.

1. Butterfly Hug (For Self-Soothing)
   • Cross your arms over your chest, hands on your shoulders like butterfly wings.
   • Slowly tap your hands back and forth, left to right.
   • Breathe deeply as you tap.

1. Body Scan (For Relaxation)
   • Lie down or sit comfortably.
   • Close your eyes and slowly focus on different parts of your body, starting from your toes and working up to your head.
   • Notice any tension and imagine releasing it like a gentle wave.