As an occupational therapist, I know how common it is for kids (and parents!) to feel more dysregulated as the school year comes to an end. The mix of excitement, routine changes, and academic demands can lead to increased dysregulation.
Here are three tips from our occupational therapist Heidi Joachims, OTD, OTR/L to help you and your child finish the year more regulated:
1.Take a Sensory Walk
Movement and focused attention help bring the brain into a regulated state. On your next walk, pick a color and challenge your child to find objects in that color. This simple activity engages the visual and vestibular systems, promoting focus and calming the nervous system by shifting attention outward.
2. Create a Wind-Down Routine
A predictable sensory routine helps signal the body to slow down. Some sensory-friendly ways to transition to a calmer state include:
- Drinking warm tea.
- Dimming the lights to reduce visual stimulation.
- Smelling something calming, like lavender or peppermint.
- Using a weighted blanket for deep pressure input.
- 3. Model Self-Regulation
Children learn self-regulation by watching how adults manage stress. Narrate your own regulation strategies in the moment:
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- “I’m feeling upset, so I’m going to take 3 deep breaths.”
- “I need to calm my body, so I’m going to press my hands together as hard as I can”
- “My body needs to slow down, so I’m going to rock gently back and forth for a moment.”
- “I feel overwhelmed, so I’m going to close my eyes and listen to the sounds around me.”
If you found these strategies helpful, stay tuned for an exciting opportunity! I will be releasing a 5- week online course focusing on self- and co-regulation. This pre-recorded, on-demand course paired with 2 in office sessions will teach you practical techniques for staying grounded and regulated, while also helping you co- regulate with your child.
I hope you finish the school year feeling calm, connected, and strong!
Sincerely,
Heidi Joachims, OTD, OTR/L