Life can be stressful! It’s easy to reach for a little screen time, like a funny cat video or a favorite TV show. While these can sometimes help, there are many more ways to calm down and cope with strong feelings.
Our new Calm Toolbox suggests ideas and tools you can try when you feel overwhelmed.
Learn to fill your calm toolbox with different ways to breathe, find a positive distraction, or release some energy when stress comes your way.
Calm Toolbox Activities
The activities in this toolbox work to help calm your nervous system by slowing your breathing and heart rate, providing a positive distraction, or providing a physical outlet for releasing energy.
Move Your Body
Walk outside, dance, practice yoga, use a hand squishie, bike, stretch, exercise, practice a sport.
Relax Your Body
Yoga, progressive muscle relaxation, naps, breathing exercises (such as ), body scans.
Physical Refocus
, hair braiding, nail care, moving a bowl of something to another bowl using chopsticks, knitting or crochet.
Mental Refocus
Read a book, listen to music, listen to a podcast, write music, watch something immersive, do a puzzle, play a board game, color, journal.
Use a Calm Gaming App
Farming simulation, plant-growing, coloring apps, minimalist puzzles (examples: Tetris, TwoDots).
Use a Calming App
Mindfulness apps, meditation apps (examples: Calm, HeadSpace).
Reach Out
Message a friend, sit with a family member, FaceTime a relative, watch a show with someone.
Consume
Tea, smoothie, icee, popsicle, food at your favorite restaurant.
Create
Cook, draw, paint, build, craft, bake.
Seek a Different Physical Sensation
Shower (hot or cool), bath, a muscle roller, toe gems, face roller, face mask, heating pad, cool pad, sensory sticker, scented hand wipe, an ice cube in your hand.
These strategies may work differently for different people. If you are still struggling to feel calm after trying these activities, consider talking with your pediatrician about other tools that may be helpful.
Last Updated
02/04/2026
Source
American Academy of Pediatrics