Calming Resources for Kids
A wide range of relaxation methods have strong efficacy in research for managing worries, emotional dysregulation, and impulsivity. Here are a few of Dr. Hilliard’s favorites.
15-minute Dinosaur Script
An important early step toward managing worries is establishing a connection between the tense physical sensations accompanying worry and their stark contrast to the sensations associated with a calm, relaxed body. Once the connection is made, with practice, one can more readily move through the worry and return to a calm, relaxed state. This relaxation story, read by Dr. Hilliard and adapted from a script attributed to Dr. Lane Geddie, makes for great practice and a good nighttime settle-down routine. It includes deep breathing and progressive muscle relaxation.
5-minute Progressive Muscle Relaxation Exercise
Like the dinosaur script, this shortened set of exercises allows for practicing building an understanding of one’s own tense physical sensations and how to return the body to a relaxed state. These exercises, read by Dr. Hilliard and adapted from a script attributed to Dr. Monica Fitzgerald, allows for playful visualization while practicing tensing and relaxing the body. This practice builds skills in mindfulness and self-control, and is an inherently relaxing exercise.