In today’s fast-paced world, it can be difficult to unwind, relax, and practice the lost art of stillness. We jam pack our schedule to the brim with school, work, extracurricular activities, and socializing. Then, when it's time to decompress, most of us find ourselves scrolling aimlessly on our smartphones, binge-watching hyper-stimulating television shows, or worse, doing both at the same time.
If you personally find it difficult to find moments of zen throughout your day, imagine how hard it is for little ones growing up in today's crazy hustle and bustle. As a result, it's not uncommon for kiddos to struggle with feelings of overstimulation, hyperactivity, and, at the most extreme end of the spectrum, consistent anxiety. Fortunately, there are science-backed strategies that can help kids find their peace and foster a sense of calm. From mindfulness practices to nutrition strategies and environmental shifts, here are several effective steps to take and practices to implement that will help your littles unwind and relax every day.
Age-Appropriate Mindfulness Practices
-
Breathing Exercises
Teaching kids simple breathing exercises can be a powerful tool for relaxation. For younger children, try the “bubble breathing” technique: have them imagine blowing bubbles as they inhale deeply through their nose and exhale slowly through their mouth. For older kids, guided imagery or visualization techniques can help them create a peaceful mental space. -
Mindful Movement
Incorporating gentle movement into your family routine can help release pent-up energy. Activities like yoga or tai chi are excellent for promoting mindfulness and relaxation. There are many kid-friendly yoga videos available online that can make this practice fun and engaging. -
Gratitude Journaling
Encourage older children to keep a gratitude journal where they can write down things they are thankful for each day. This practice can shift their focus from stressors to positive experiences, promoting a more relaxed mindset.
Nutrition Strategies for Calmness
What children eat can significantly impact their mood and energy levels. Here are some nutrition strategies to help induce a calm state:
-
Avoid Hyperactivity Triggers
Certain foods can trigger hyperactivity in children. Common culprits include sugary snacks, processed foods, and those containing artificial dyes and preservatives. It’s best to limit these items, especially before bedtime or during high-stress periods. -
Incorporate Calming Foods
Foods rich in omega-3 fatty acids, magnesium, and complex carbohydrates can promote relaxation. Consider incorporating the following into your family meals: -
Fatty Fish: Salmon and mackerel are great sources of omega-3s.
-
Leafy Greens: Spinach and kale are high in magnesium, which can help reduce anxiety.
-
Whole Grains: Foods like brown rice and quinoa provide complex carbohydrates that stabilize blood sugar levels.
-
Healthy Snacks
When it comes to snacks, choose options that have a short ingredient label, no artificial additives, and ideally provide a good mix of nutrients to support stable blood sugar. Look for whole grain snacks like Remy’s Grahams and Safe + Fair granola with protein-rich yogurt, fruits, veggies, and Safe + Fair popcorn for a good hit of fiber, and other well-rounded mini-meals like smoothies with protein powder, homemade trailmix, and homemade baked goods like protein bites and oat-based muffins. These wholesome snacks are free from artificial dyes and made with natural ingredients, making them a perfect option for after-school munchies or quiet family movie nights.
Environmental Shifts for a Calmer Home
Creating a calming environment can significantly impact how your family unwinds. Here are some simple changes you can make:
-
Reduce Clutter
A tidy space can lead to a clearer mind. Involve your kids in decluttering their rooms and common areas. A clean environment can help reduce stress and promote relaxation. -
Create a Relaxation Zone
Designate a cozy corner in your home as a relaxation zone. Fill it with soft pillows, blankets, and calming decor. Encourage family members to use this space for reading, meditating, or simply unwinding. -
Limit Screen Time
Establish screen-free times, especially during meals and before bedtime. Instead, engage in family activities like board games, reading, or simply talking about your day. This can foster connection and reduce overstimulation. -
Incorporate Nature
Bringing elements of nature indoors can have a calming effect. Consider adding houseplants or using essential oils like lavender, which is known for its relaxing properties. Spending time outside, even for a short walk, can also help everyone unwind.
Final Word
Helping kids unwind is essential for their overall well-being, and it doesn’t have to be complicated. By incorporating a few simple age-appropriate mindfulness practices, making intentional nutrition choices, and creating a calming environment, you can help your little ones find their peace and stay grounded in a very busy world.