As a parent, there are moments when you notice your child feeling overwhelmed, anxious, or simply out of sorts. It can be worrying, especially when it seems their emotions are too much for them to handle on their own. In these times, knowing how to help your child calm their nervous system can be a real game changer.

Understanding the Nervous System

The nervous system is essentially your child’s communication network, responsible for processing feelings and regulating responses. When it’s overstimulated—whether due to a hectic school day, sensory overload, or even changes at home—it can lead to anxiety and stress. Helping your child calm their nervous system is not about stopping their feelings, but rather providing them with the tools and support to manage these sensations in a healthy way.

Signs Your Child Might Need Help

Before diving into techniques, it’s important to recognise when your child might benefit from some extra support. Ask yourself:

• Are they more irritable or anxious than usual?
• Do they have trouble settling down, even during calm activities?
• Is there a change in their sleep patterns or appetite?
• Have there been significant changes at home, school, or with friends?

If you notice these signs persistently, it might be time to help your child calm their nervous system and consider speaking to a professional if the behaviours continue.

Practical Techniques to Help Your Child Calm Their Nervous System

Here are some simple, everyday techniques you can use to help your child calm their nervous system. These are easy to implement and can often be incorporated into your daily routine.

1. Deep Breathing and Mindfulness

Deep breathing is one of the most effective ways to help your child relax. Encourage them to take slow, deep breaths in and out. You might try a fun exercise together such as “smell the flower, blow out the candle,” where your child pretends to smell a flower deeply and then blow out a candle. This not only diverts their attention from stress but also helps in realigning their breathing.

2. Create a Calm Corner

Set up a ‘calm corner’ in your home where your child can retreat when feeling overwhelmed. Equip it with soft pillows, a favourite blanket or even a weighted one, and perhaps some sensory toys. This space can be a safe haven for your child to relax and regain their composure. Remind them that it’s a personal space where they can take a break whenever they need to help your child calm their nervous system.

3. Gentle Physical Activity

Sometimes, a bit of movement is all it takes. Encourage activities like yoga, stretching, or a simple walk outside. Physical movement not only helps to release pent-up energy but also promotes the release of endorphins, the body’s natural stress relievers.

4. Use of Soothing Sounds and Music

Soft, calming music or nature sounds can work wonders. Whether it’s classical music or the sounds of a gentle rain, these can create a soothing atmosphere and help distract your child from any distressing thoughts.

5. Storytelling and Positive Affirmations

Sometimes, a gentle story or some positive affirmations can help shift your child’s focus. Tell them stories where the characters overcome challenges with calm and perseverance. Alternatively, you can create a mantra together—something simple like, “I am safe, I am calm, I am loved”—that they can repeat when feeling anxious.

6. The Soothing Power of Physical Touch

Physical touch is a universal language of comfort that can work wonders in calming your child’s nervous system. Gentle, rhythmic hair brushing, a soft massage, or a warm cuddle can trigger the release of oxytocin—a hormone that fosters feelings of trust and relaxation. This natural response not only helps to reduce stress and anxiety but also deepens the bond between you and your child. Consider incorporating a nightly routine that includes a few minutes of gentle hair brushing or a quiet cuddle session before bed. Such consistent, nurturing touch provides a secure, soothing environment that can be particularly beneficial for children who may struggle with overwhelming emotions.

When Might You Need Extra Help?

While these techniques are very effective, there are times when additional support might be needed. If your child’s anxiety is severe, persistent, or interfering with their ability to function at school or socially, it might be necessary to consult a child psychologist or a specialist. They can provide further strategies tailored to your child’s specific needs.

In addition, if you notice physical symptoms such as frequent headaches, stomach issues, or drastic changes in sleep and eating patterns, professional advice should be sought. Sometimes, these could be signs that the stress is impacting their overall health.

Final Thoughts

Remember, every child is unique. What works for one might not work for another, and that’s perfectly okay. The key is to keep trying different methods until you find the best approach for your child. By taking these steps, you’re not only helping your child calm their nervous system but also teaching them valuable skills for managing stress throughout life.

At the end of the day, you know your child best. Keep the conversation open, be patient, and offer lots of love and reassurance along the way. Together, you can create a nurturing environment that supports your child’s emotional well-being every day.