Well Being Series

🌿 Calm & Connected Families

Simple Grounding Techniques for Overwhelmed Kids (and Parents)

Some mornings start with calm — others start with chaos.

You know those days: when socks feel wrong, breakfast smells too strong, or the sound of the school bag zip sends everything into overload.

When children (and parents) reach that “I can’t do this” moment, grounding is often the first step back toward safety and calm. It’s not about fixing the feeling — it’s about helping the body remember it’s safe.

Here are three quick techniques you can use anytime, anywhere — to bring everyone’s nervous system back to neutral.

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🌬️ 1. The 5–4–3–2–1 Reset

A sensory favourite that helps shift focus from overwhelm to the present moment.

👉 Say together (or quietly guide them):

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste (or remember tasting)

If you’re at home, make it playful — look for colours, name silly objects, or touch something soft. The aim is regulation, not perfection.

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🤲 2. Press Pause: Weighted Pressure

Deep pressure can calm the body’s alarm system. Try:

Wrapping a blanket tightly around shoulders

A gentle squeeze on the hands or upper arms

Resting a small weighted lap pad or toy across the legs

Even placing your palm gently over their chest while breathing together can help send a powerful message: “You’re safe, I’m here.”

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🌱 3. Breathe Like a Wave

Guide slow breathing with this image:

> “Imagine your breath is a soft wave rolling in… and rolling out.”

Breathe in for 4, hold for 2, out for 6.

If counting feels too hard, trace your hand with a finger — breathe in going up a finger, out going down.

It’s gentle, visual, and regulates both you and your child.

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💞 Final Thought

Grounding isn’t about stopping feelings — it’s about making space for them safely.

Try one of these before a difficult transition or after a meltdown. The more you use them, the quicker the body learns that calm is possible again.

You can’t pour from an empty cup, so take a breath for yourself too — before you guide your child.

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✨ Next in the series:

“How to Create a Calm Corner That Really Works” — simple sensory ideas to build safety and comfort at home.

With warmth,

Rebekah Herbert

Independent SEND EHCP Advisory Service

www.independentsendehcp.co.uk