Coping Skills for Children: Physical and Sensory Strategies

In previous blogs I have explored some relaxation and distraction skills, which children can use in many situations when they feel anxious or afraid. There are, of course, many other strategies that children can also learn and use. These include using movement and sensory experiences to cope. Many of these skills overlap, and may fall into more than one ‘category’, but what is important to note is the wide variety of strategies that children can choose from. This makes it likely that with some exploration a child is likely to find a number of strategies that resonate with them, and that they can use in a variety of contexts (e.g. at home or school; when alone, or when with parents or friends).

Physical strategies can be very helpful for children to calm down and get rid of excess energy. This can be particularly relevant when they are feeling worried, anxious or angry, because the fight, flight or freeze mode creates adrenaline, or they may feel like lashing out at those around them. Moving is also helpful for focusing and attention, so it is helpful to always include physical activities throughout the day. Regular organised activities and sport can also be great, particularly if they’re with other people.

There are many simple physical or sensory options that children can be encouraged to use when they might need to calm down, get rid of some energy or cope with anger. Consider creating a list of appropriate activities with the child (draw them for younger children), that can serve as a ‘menu’ of options for when they feel like physical strategies would be helpful.

Here are a few suggestions:

·       Squeeze a stress ball, play dough, or putty

o   A good way to do this is to repeatedly squeeze it, hold it for a few seconds, and let go. Make sure to use each hand.

·       Fidget with a fidget toy, or another object that feels nice to hold and fiddle with. For example, a beaded bracelet, Rubik’s Cube, pipe cleaner, makeup sponge, pebble or shell, key chain, unfilled balloon, rubber band, or dice.

·       Bounce a ball

·       Pop bubble wrap - try different kinds!

·       Shred paper, such as scrap paper or newspaper

·       Punch or hit something safe and appropriate if feeling angry and like lashing out. For example a pillow or soft sofa.

·       Move parts of the body, such as wiggling toes and/or fingers, shrugging shoulders, pushing hands together

·       Dance or move to music or do gymnastics

·       Do simple exercises, such as jumping jacks, running around a circuit (e.g. in the house or garden), jog on the spot, use a skipping rope, or do stretches or yoga poses.

o   Try having a set number of repetitions or time to do the exercise for

·       Go for a walk or run

o   Even a short walk can create a break and be calming and focusing

o   Maybe ensure it is with an adult if the child is young

·       Bounce on a trampoline

·       Ride a bike, scoot or skate

·       Go to a playground

·       Swing

·       Swim

·       Use sensory options, such as:

o   Have a shower or bath (with bubbles)

o   Drink through a straw

o   Wrap up in a blanket

o   Curl up in a beanbag or comfortable chair

o   Have a hug

o   Suck on some ice

o   Use some scented cream or oil

o   Watch a lava lamp

o   Pat a pet

o   Brush hair

o   Have a warm drink

Remember to encourage children to try a few physical and sensory coping strategies at least once when they are feeling worried, anxious or angry, before deciding if they are helpful or not.  

Finally, don’t forget that many of the techniques and strategies that help children cope may also be helpful to adults in similar situations – be sure to give them a try yourself if you don’t use them already.