Calming strategies for kids

Children, like adults, may suffer from mild anxiety, stress, insomnia, problems concentrating and hyperactivity. For some kids, these concerns can be within a healthy range or short-lived due to an event at school or home, such as moving to a new house or an emotional event. However, for children who have Attention Deficit Hyperactivity Disorder (ADHD), mild anxiety or behavioural concerns, these issues can be more of a problem—interfering with family and social life and school work. 

Reasons a child may be unsettled

Many factors may contribute to a child being unsettled. 

Hyperactivity

Some children have more energy than others. While some like to sit quietly and play games, some like to run around outside.

While this is normal to a certain degree, it can be excessive in some children, negatively impacting many areas of their lives. ADHD is a frequent cause of hyperactivity in children, causing them to be impulsive, have trouble paying attention and fidget excessively. Children with sensory processing disorders may also become hyperactive when overstimulated or under-stimulated.

Anxiety

Anxiety is something many people experience from time to time and is a natural response that occurs when a child feels threatened or worried that something bad or unpleasant may happen. For some children, however, fears and anxiety may have a significant impact on their school performance, their family life and their ability to make or maintain friends.

Insomnia

Insomnia is a sleep disturbance in which children have trouble falling asleep or staying asleep at night. Sometimes, it can be that they are waking up too early in the morning. Insomnia in children may lead to irritability, decreased attention span, memory problems and aggression. One of the probable causes of insomnia in children is excessive worry and stress.

Natural therapies for calming kids, including sensory calming for children and teens

Calming strategies for kids include establishing a healthy diet, supplementing the diet with nutrients if there is a deficiency and ensuring they get enough sleep each night.

Healthy sleep routines

It’s important to institute good sleep hygiene habits and introduce calming activities for kids. This may include:

• Restricting time spent in bed to simply sleeping, i.e. no reading, doing homework or watching TV in bed.
• Get your child to go to bed and wake up at the same time each day.
• Allow the right amount of sleep each night. Younger children need between 9-13 hours of sleep each night, while teenagers need about 8-10.
• Avoid stimulating activities a few hours before bed (such as computer games, TV or iPad).
• Maintain a comfortable sleep environment that is quiet, calm and dark (except if a small night light is needed).
• Teach your child how to relax with deep breathing and visualisation techniques while lying in bed.

Best calming foods for kids

A well-balanced diet is key for meeting nutrient requirements and helping to balance blood sugar, which may contribute to overall mood. 

• Sources of protein such as lean meats, fish, seeds, nuts, dairy and legumes should be included at each meal. Where possible, avoid processed meats, especially deli meats that contain additives.
• Grains such as millet, quinoa, buckwheat and amaranth , and lots of non-starchy vegetables provide good-quality complex carbohydrates.
• Fermented foods such as fermented vegetables and kefir help to support healthy bacteria in the gut— which contributes to mood via the gut-brain axis..
• It’s also important for your child to not skip meals to maintain a steady source of energy throughout the day.

Essential fatty acids and calming oils for kids

Essential fatty acids are important for healthy mood concentration and to reduce levels of inflammation in the body. Research suggests that omega-3 supplementation may help to reduce ADHD symptoms, particularly through concentration and focus.

Essential fatty acids are found in a variety of foods such as raw or activated nuts and seeds, chia seeds, ground linseeds and fresh fatty fish.

Omega-3 may also be combined with evening primrose oil, a source of omega-6, as this combination has also been shown to be beneficial for brain health in children.

Magnesium 

Magnesium is a mineral that is frequently found at low levels in children experiencing mental health disorders. Incorporating magnesium supplementation or using magnesium flakes in a pre-bedtime bath may be beneficial in promoting relaxation and facilitating faster sleep onset.

Don’t skimp on zinc 

Research suggests that individuals with ADHD may have reduced levels of zinc and, potentially, zinc deficiency.

Zinc plays essential roles in neurotransmitter, neurological, immune and digestive function. Zinc supplementation, in addition to usual treatment, may help with overall wellbeing. 

Herbal medicine, supplements and exercise

If anxiety and hyperactivity are present, consider trying herbs that may help calm the nervous system. Chamomile, passionflower and lemon balm are herbs you can use in children to help support calm behaviour and restful sleep. Children can also participate in relaxing exercises such as tai chi and yoga.

Talk to your healthcare professional about tailored advice and specific therapies for your child’s needs.

Related reads:

• Building resilience in children
• 8 ways to get your picky eater to try new foods
• How to declutter a child’s bedroom

References

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