These tools are ones that are often taught in play therapy to aid children and youth in moving through their big feelings. Please note these skills and tools are taught through play and children may not know the name of the tool and should not be reminded by name to use the tool. Instead use yourself as the child’s co-regulator and practice the skill beside them. Even if the child does not immediately begin to practice the skill, you will be activating their mirror neurons with your calm presence which will be regulating for the child.
- Rainbow bridge: Take a deep breath in through your nose, pause and hold for 2-4 seconds, breathe out through your nose, and say “red”. Take another deep breath and repeat following the last colour said with the next in the rainbow. If you get all the way to purple and you do not feel calm, go backward across the rainbow.
2. 5 Senses: Breathe deeply through your nose and focus on finding 5 things you can see. 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- 5 big breaths: Breathe in through your nose. Hold this for 3 seconds, then breathe out through your mouth making a sigh noise.
4. Big Squeeze: give yourself a big hug and squeeze while taking deep breaths. Or ask a safe adult for a big squeeze while taking deep breaths.
5. Drink a cold glass of water in a quiet space.
6. Name the animals alphabetically while taking deep, slow breaths.
7. Butterfly hug: Imagine a safe, calm place. Cross your arms across your chest and tap each shoulder one at a time back and forth in a slow rhythm.
8. Go for a walk: Be mindful of what you are seeing, hearing, smelling, and feeling on your walk.
9. Bunny Breath: Take 3 quick breaths in through your nose and 1 long breath out through your mouth.
10. Hawk Hug: Breath in and out for 5 breaths. Pretend your hands are hawk wings and tap them back and forth imaging you are flying.
11. Chair Push-ups: Press your hands against your seat and push upwards. Count to 3 and then relax. Don’t forget to breathe in slowly.
12. Fire Hands: Rub your hands together quickly to create warmth as you breathe deeply. Once your hands feel warm, slow your hands and breathe.
13. Squeeze and Release: Open your hands as wide as you can, shut your hands and squeeze as hard as you can while taking a deep breath in, then relax your hands and let out your breath.
14. Candle Breaths: Press your hands against your seat and push upwards. Count to 3 and relax. Don’t forget to breathe slowly.
15. Hot Chocolate Breaths: Imagine you are holding a cup of hot chocolate in your hands. Bring your cup up close to you, take a long breath in, and slowly blow the air out, to cool off your hot chocolate.
16. Colour Breath: Imagine a little ball of your favourite colour inside your body. Take a big breath in and imagine the ball getting bigger and bigger. Imagine your whole body is lighting up with the colour and it feels warm and relaxing. Take a long, slow breath in and let it all the way out.