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25 Coping Skills for Children with a Highly Sensitive Nervous System

Here are 25 tools for a coping skills toolbox that can be helpful for a child in managing their emotions and coping with challenging situations:

  1. Stress Ball: A squeezable stress ball can help the child release tension and reduce anxiety.
  2. Breathing Exercises: Include a visual guide or a simple breathing exercise card to help the child practice deep breathing techniques.
  3. Fidget Toys: Small, quiet fidget toys like spinners, cubes, or putty can provide sensory stimulation and promote focus.
  4. Sensory Bottle: Create a sensory bottle filled with glitter, beads, or calming colors for the child to shake and observe when feeling overwhelmed.
  5. Positive Affirmation Cards: Include a set of cards with positive affirmations and encouraging messages for the child to read or recite.
  6. Sensory Brush: A soft sensory brush can be used for gentle tactile stimulation to help regulate the child’s sensory experiences.
  7. Calm-Down Corner Sign: Designate a sign or visual cue for the child’s calm-down corner, signaling a safe space for retreat.
  8. Feelings Journal: Provide a personalized journal for the child to express and reflect on their emotions through writing or drawing.
  9. Noise-canceling Headphones: Noise-cancelling headphones can help the child reduce sensory overload in noisy environments.
  10. Sensory Putty: Offer sensory putty or clay for the child to manipulate and engage in tactile play.
  11. Guided Imagery Recordings: Include audio recordings of guided imagery or relaxation exercises for the child to listen to when needed.
  12. Visual Timers: Use a visual timer to help the child understand and manage time, particularly during transitions or waiting periods.
  13. Comfort Object: Encourage the child to include a comfort object, such as a favorite stuffed animal or blanket, for reassurance.
  14. Coloring Sheets: Provide coloring sheets and colored pencils for the child to engage in calming, creative activities.
  15. Coping Skills Board Game: Introduce a coping skills board game that the child can play to learn and practice different coping strategies.
  16. Sensory Socks or Gloves: Soft, textured socks or gloves can provide comforting tactile input for the child.
  17. Coping Skills Workbook: Include a coping skills workbook with activities and exercises tailored to the child’s needs and interests.
  18. Mindfulness Bell: A small bell or chime can be used as a mindfulness cue for the child to pause and focus on the present moment.
  19. Sensory Chew Necklace: Provide a safe, chewable necklace for the child to use as a sensory tool for oral stimulation.
  20. Nature Sounds Playlist: Curate a playlist of nature sounds or soothing music for the child to listen to for relaxation.
  21. Emotion Cards: Use cards with various emotions depicted to help the child identify and express how they are feeling.
  22. Sensory Tactile Cards: Create tactile cards with different textures for the child to touch and explore when seeking sensory input.
  23. Coping Skills Puzzles: Include puzzles that showcase coping skills or positive affirmations for the child to assemble.
  24. Sensory Bubble Timer: Provide a sensory bubble timer for the child to watch as a calming visual sensory tool.
  25. Coping Skills Journal Prompts: Develop a list of journal prompts to inspire the child to explore their emotions and coping strategies.

These tools can be tailored to the child’s preferences and individual needs, providing a diverse array of options for managing emotions and promoting self-regulation. The coping skills toolbox serves as a resource for the child to access when they need support in navigating their emotions and finding comfort during challenging moments.

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Breathwork is the body’s “calm down” switch

When life throws us challenges, we experience trauma or a stressful event; our natural response is to go into fight-or-flight mode. This is a normal, automatic response to a perceived danger. But when the threat has passed, it’s essential to learn how to calm your nervous system and release the tension and anxiety that can linger in the aftermath.

One of the most powerful tools for calming the nervous system is breathing. Breathwork has been used in various forms for centuries to help people manage stress, anxiety, and trauma. It’s an effective and natural way to reset your body and mind.

We take shallow, rapid breaths when our bodies are in fight-or-flight mode. This type of breathing is known as sympathetic breathing, and it’s the body’s way of preparing us to fight or run away. But when the danger has passed, this type of breathing can increase anxiety and make it more difficult to relax.

On the other hand, deep, slow breaths can help to activate the body’s parasympathetic nervous system. This system is responsible for calming the body and restoring balance. Deep, slow breaths can help to trigger the body’s relaxation response, which is the opposite of the fight-or-flight response.

The key to using breathing to calm the nervous system is to focus on the breath. Focusing on our breath brings us into the present moment and helps us become aware of our body and mind. This awareness helps us relax, as it allows us to recognize what is happening and let go of any tension or fear we may be holding onto.

Breathing can also help to release the emotions that may be stored in our body from the traumatic event. When we take a few deep, slow breaths, we can help to release the tension and stress that may have built up in our bodies. This type of breathing can also help release emotions associated with the trauma, allowing us to move through the experience more quickly.

Breathing can also help to regulate the body’s cortisol levels. Cortisol is a hormone that is released in response to stress. When we take deep, slow breaths, we can help to lower our cortisol levels and restore balance in the body. This can help to reduce anxiety and improve mood.

Try this simple breathing exercise:
Make your exhales longer than your inhales. For example, if you breathe in for 4 seconds, breathe out for a count of 8 seconds. Longer exhales than inhales will turn on the “rest and relaxation” functions in the parasympathetic system. Conversely, longer inhales than exhales energize the system. This is an exercise used by Navy Seals to prepare for or calm down from a battle. Take 3 or 4 long exhales. You should feel your body relax immediately, with shoulders dropping and tension releasing. You might even yawn, which is a good sign too.

Breathing is a powerful tool for calming the nervous system and helping manage trauma’s effects. It can help to reduce stress, release emotions, and regulate cortisol levels. When we focus on our breath and take a few slow, deep breaths, we can help to activate the body’s relaxation response and restore balance.

If you want help calming the body and brain due to worry, fear, stress, or panic, contact Ron Huxley today. Click here to schedule an appointment!