Kids carry more than we realize. They absorb school pressures, friendship dynamics,
screen stimulation, loud environments, and shifting schedules—often without the words to
explain what’s happening inside. Self-care for children isn’t about “spa days” or fancy
routines. It’s about giving them steady rhythms and calming tools that help their bodies
and hearts settle, so they can face the next day with confidence.
A simple way to frame it
When kids melt down, shut down, or get extra wiggly, it’s often a sign they need a reset, not
a lecture. The best self-care practices for kids are the ones that feel safe, repeatable, and
relational.
What self-care looks like for kids (it’s not the same as adults)
For children, self-care usually means:
● Predictable routines that reduce anxiety
● Connection that fills their emotional “tank”
● Movement that releases stress
● Quiet that helps their nervous system settle
● Words that help them name feelings and ask for help
The goal isn’t to create a perfect schedule. It’s to create a dependable landing place.
Quick reset activities that work on busy days
These are easy, low-prep options you can rotate depending on the day and your child’s age.
● Outside time (even 10 minutes): A short walk, backyard play, or simply sitting on
the porch can help kids downshift.
● “Body shake-out”: Put on one upbeat song and let them jump, shake, stretch, and
wiggle. Then end with two slow breaths.
● Snack + water reset: Hunger and dehydration can masquerade as moodiness fast.
● Art without rules: Crayons, playdough, kinetic sand, coloring pages—anything
where the process matters more than the result.
● Read-aloud time: Even older kids benefit from being read to. It’s regulating and
connecting.
● “One drawer” tidy: A tiny, winnable cleanup job can restore a sense of control.
● Warm bath or warm washcloth: Gentle warmth signals the body to relax.
After-school decompression that doesn’t turn into chaos
Right after school is a common collision point: kids are tired, hungry, overstimulated, and
full of feelings they’ve held in all day. A short transition ritual can prevent the evening from
spiraling.
A 15–20 minute “landing routine”
- Shoes off + wash hands (physical transition)
- Snack + water (blood sugar support)
- 10 minutes of choice (quiet play, drawing, outside time—no screens if possible)
- Two simple questions
○ “What was the best part of your day?”
○ “Was anything hard today?”
That’s it. No interrogation. No problem-solving unless they ask.
Emotional self-care: helping kids name what’s happening inside
Many kids act out what they can’t explain. Emotional self-care starts with language.
Try teaching a simple feelings scale:
● Green: “I’m okay.”
● Yellow: “I’m stressed or frustrated.”
● Red: “I’m overwhelmed.”
Then pair it with a tool:
● Green → keep doing what you’re doing
● Yellow → drink water, breathe, take a break
● Red → quiet corner, hug, sit together, slow breathing
A short practice that helps kids regulate
Have them place a hand on their chest or belly and do:
● Inhale for 3
● Exhale for 4
Repeat 3 times. You can do it with them so it feels shared, not “corrective.”
Faith-shaped rhythms without pressure
Kids often feel safest when the day ends with peace, gratitude, and reassurance. A gentle
evening rhythm can include:
● Naming one thing you’re thankful for
● Speaking a blessing over them (simple, warm words)
● A short prayer for peace and help for tomorrow
● One meaningful sentence that reminds them they are loved and never alone
This isn’t about making bedtime “serious.” It’s about making it secure.
The bedtime connection: the most powerful reset of all
Evenings can get rushed, especially in busy seasons, but bedtime is a unique window when
kids are finally still enough to feel what they’ve been holding. This is why being present at
bedtime matters so much: it helps your child unwind, feel seen, and settle into sleep with a
steady heart.
A simple bedtime routine that builds calm and closeness
● Dim the lights 30–45 minutes before sleep
● Same three steps every night: pajamas, brush teeth, story (or quiet talk)
● One connection moment: “Tell me one good thing and one hard thing”
● A short prayer or blessing
● A consistent goodnight phrase they can count on
It doesn’t need to be long. Consistency matters more than duration.
A “reset menu” you can post on the fridge
When kids are tired or dysregulated, choices help. Offer two options from a short list:
● Draw for 10 minutes
● Sit outside together
● Build something (blocks, LEGO, magnetic tiles)
● Read a chapter
● Take a bath or shower
● Do a puzzle
● Play quietly with music
● Stretch and do 5 slow breaths
● Write (or tell you) “three things I feel”
This gives them agency without handing them a screen as the default.
FAQ
What if my child refuses calming activities?
Keep it light and offer choices. “Do you want a walk or a bath?” works better than “You
need to calm down.” Also, try joining them—kids regulate faster when a steady adult is
close.
Are screens ever part of self-care?
Sometimes, but they’re a tradeoff. Screens can distract, not always restore. If you use them,
aim for limits, calmer content, and a clear off-ramp (timer + next step).
How do I do this when the whole family is exhausted?
Go smaller. A snack, a short connection moment, and a consistent bedtime rhythm can
carry a lot of weight. Tiny faithfulness adds up.
What’s the best “one thing” to prioritize?
A predictable bedtime routine with connection. Sleep affects everything, and bedtime is
often when kids feel safest opening up.
Parting thoughts
Self-care for kids is less about adding more activities and more about building reliable
rhythms that help them feel safe, calm, and connected. Simple resets—movement, fresh air,
creativity, and quiet—can transform the tone of a day. A steady bedtime routine becomes a
nightly restoration point, especially when it includes a moment of closeness. Over time,
these small practices help kids grow resilience and peace for whatever tomorrow brings.
By, Greg Moro, Bad Parenting Advice
Blessed Trinity Academy is a preschool through 8th grade Catholic elementary school located in Pittsburgh, PA. To learn more about Blessed Trinity Academy, visit our website at www.btacademy.net.
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