25 Calm Down Activities for Children.

We've all been there. You've pulled every tool from the toolbox - yet your child still seems overwhelmed, dis-regulated or just off. Sometimes, it’s not about fixing anything big. It’s about small resets. Simple moments. Easy sensory shifts—what many parents think of as calm down activities for children. Here’s a list of calming and connecting activities to help both you and your child regulate and reset - without overthinking it.

Simple, Sensory-Soothing Calm Activities for Children (and Parents):

1. Water play – a warm bath, a bowl of water with cups or even running hands under the tap can be instantly calming.

2. Play with a fidget toy/stress ball – great for redirecting anxious energy.

3. Have a snack – crunchy, chewy or protein-rich snacks can work wonders.

4. Get outside – even 5 minutes in fresh air can change the energy.

5. Cuddle – physical connection grounds and reassures.

6. Blow bubbles – the slow, deep breathing it requires is regulation in disguise.

7. Complete a puzzle – provides focus and gentle challenge.

8. Use stretchy resistance band – give the body something strong and safe to push or pull against.

9. Listen to music – calming, upbeat or familiar tunes can set a new tone.

10. Paint a picture – a no-rules way to express big feelings.

11. Play a physical game – hopscotch, cartwheels or running relieves pent-up energy.

12. Quiet den – a cozy nook with soft lighting can feel like a safe retreat.

13. Listen to an audiobook – a calm voice telling a story can soothe the nervous system.

14. Do yoga – gentle movement + breath = magic.

15. Sing – it's a natural regulator for breath and mood.

16. Watch a sensory bottle – visually calming and mesmerising.

17. Scooping and pouring – repetitive motions with rice, lentils or water can be meditative.

18. Read or be read to – sometimes words are all we need.

19. Mindful breathing – Try this simple Instagram reel for a guided breath.

20. Play a board game – builds connection through shared attention.

21. Jump on a trampoline – rhythmic bouncing resets the brain.

22. Explore play dough – squish, roll, flatten - tactile play that soothes.

23. Shred tissue paper – oddly satisfying and great for little hands.

24. Dance – move freely, wildly, joyfully.

25. Have a drink – warm or cold – temperature changes can calm the body from the inside out.

These calm down activities for children don’t need to be complicated. No matter which you choose, remember: it's not about doing it perfectly - it's about reconnecting, softening the moment and finding your way back to calm together.

If you're ready to create a peaceful atmosphere for your child (and yourself), I’ve created something just for you:

The Happy Place Relaxation Audio – a gentle, guided experience designed to help little ones relax, regulate and feel safe. Perfect for quiet time, transitions or winding down before bed.

You’ve got this. And when you feel like you don’t - you’ve got this list 💛

Hi, I’m Emma, Early Childhood Expert and founder of Everyday. My goal is simple: help parents understand their children better so every stage feels a little brighter. Because at the end of the day, it’s not about the extraordinary - it’s about the everyday.

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