Caring for a child with autism often means navigating a world filled with unpredictability and overwhelming emotions. Finding strategies that promote relaxation and emotional regulation can be a game-changer for both parents and kids. 

I recall a time when a father reached out to me about his 9-year-old daughter who had difficulty transitioning between activities. After implementing some calming strategies in our in-home ABA therapy session — such as a visual schedule and quiet time with soothing music — he shared how much more manageable the transitions became. It’s amazing how small but meaningful adjustments can lead to big improvements. 

In this post, I’ll walk you through 15 practical techniques you can use to help your child relax and feel more secure.

Tips to Help Relax Autistic Kids

Helping children with autism manage emotions requires patience and understanding. Every child is unique, so it's important to try different strategies to see what works best. 

Here are strategies that may help reduce anxiety and support emotional regulation.

1. Create Predictable Routines

For children with ASD, routines are more than just habits; they provide a sense of security and predictability. Knowing what comes next can help lower anxiety and make transitions easier.

• Visual schedules: These tools allow children to see what will happen next, making their day more predictable.

• Consistent routines: Simple daily tasks like brushing teeth or having breakfast in a set order help start the day with calmness.

When routines are established and consistently followed, they not only provide a structure but also act as an anchor when the unexpected occurs. The predictability helps children feel safer and more in control, reducing the stress they might otherwise experience.

2. Use Sensory Tools and Fidgets

Sensory tools provide valuable input to children with ASD, helping them manage stress and focus. Fidget toys, stress balls, and other sensory aids can be calming, especially when anxiety levels rise.

Examples of sensory tools:

• Stress Balls: These allow children to squeeze out tension and help them stay grounded.

• Fidget Spinners: The repetitive motion of spinning can be soothing.

• Squishy Toys: These provide tactile input and help relieve stress.

• Noise-Cancelling Headphones: For kids sensitive to sound, these can reduce sensory overload caused by loud environments.

By incorporating these tools, you offer children a way to self-regulate, especially when they feel overwhelmed. Whether at home, school, or in public, having these sensory aids readily available can provide comfort and promote emotional balance.

3. Provide a Safe, Calming Space

A designated calming space can be incredibly effective for children with ASD who experience sensory overload. This quiet space can help them retreat and regain emotional stability.

What makes a calming space?

• Soft, comfortable furnishings: Think pillows, cozy blankets, or a beanbag chair.

• Dim lighting: Soft, natural lighting or low-wattage bulbs create a peaceful atmosphere.

• Weighted Blankets: These can help provide a comforting, calming pressure.

• Quiet sensory objects: Items like soft toys, textured fabrics, or noise machines can add a soothing element to the space.

When children have a specific place to retreat to when feeling overwhelmed, it gives them a sense of control over their environment. It’s a sanctuary they can rely on when the world feels too intense.

4. Practice Deep Breathing Techniques

Teaching your child deep breathing can be one of the simplest yet most effective ways to reduce anxiety. Deep breathing helps regulate the heart rate and calms the nervous system.

How to do it:

• Encourage slow, deep breaths in through the nose, holding for a second, and then exhaling slowly through the mouth.

• You can make it fun by using activities like “blowing bubbles” to help your child engage in deep breathing.

With regular practice, deep breathing can become an automatic tool that your child uses to calm themselves when anxiety arises. It’s a lifelong skill that promotes emotional regulation.

5. Try Gentle Movement or Exercise

Physical activity can work wonders for children with autism, helping them release stress and increase focus. Whether it's swimming, jumping on a trampoline, or even a simple walk, movement provides an outlet for excess energy and tension.

• Yoga: Gentle stretching and breathing exercises can relax both the body and mind.

• Trampoline jumping: The rhythmic bouncing helps release endorphins, improving mood and relaxation.

• Strength exercises: Light weightlifting or resistance bands can help release pent-up energy in a controlled way.

Regular movement breaks not only promote relaxation but also enhance focus and self-regulation over time.

6. Incorporate Visual Schedules

Visual schedules are a simple yet powerful tool for children with ASD. These schedules outline the daily activities in a visual format, reducing the uncertainty that often leads to anxiety.

Why visual schedules work:

• Predictability: Knowing what comes next helps children feel more in control.

• Clear expectations: They can anticipate changes and transitions, reducing stress.

Adding a visual schedule to your child's day makes it easier to manage expectations and lowers the chances of overwhelming emotions when the routine changes.

7. Play Calming Music or Sounds

Soothing sounds or gentle music can help children with autism relax and center themselves. Music, especially calming or familiar tunes, has been shown to lower anxiety and improve emotional well-being.

• Nature sounds: Rain, ocean waves, or birds chirping can create a peaceful background.

• Guided meditations: Simple audio tracks that guide breathing and relaxation can help with mindfulness.

Using headphones allows children to block out external noise, creating their own tranquil environment.

8. Offer Weighted Blankets or Vests

Weighted blankets and vests provide deep pressure therapy, which can help soothe the nervous system. This technique is particularly helpful when children are feeling overwhelmed by sensory overload.

• How it works: The gentle pressure stimulates the release of calming neurotransmitters, which helps with anxiety and emotional regulation.

This comforting technique can be especially useful during stressful moments, such as before bed or during sensory overload situations.

Conclusion

Finding the right tools and strategies to help children with autism manage their emotions is key to promoting calmness and improving their overall quality of life. By incorporating visual schedules, sensory tools, mindfulness practices, and other calming techniques, you can create a supportive environment where your child feels safe and secure.

Remember, each child is different, so be patient and try a variety of methods to see what works best for your child. Over time, these strategies can provide lasting emotional benefits and foster closer connections between you and your child. With the right support, your child can thrive in a calmer, more balanced environment.

At Blossom ABA Therapy, we understand the unique needs of children with autism. Our team is dedicated to providing personalized ABA therapy in North Carolina designed to support your child’s emotional and developmental growth. 

If you’re ready to explore how tailored interventions can help your child with emotional regulation, reach out to Blossom ABA Therapy today. Let us guide you on your journey toward a calmer, more balanced life for your child.

FAQs

1. What are the best strategies to help a child with autism relax?

The most effective strategies include creating predictable routines, using sensory tools like stress balls and fidget spinners, practicing deep breathing exercises, and providing a calming space. These tools can help children regulate their emotions and find peace.

2. How do visual schedules benefit children with autism?

Visual schedules help children with autism anticipate what’s coming next, reducing anxiety and promoting predictability. By seeing their day outlined visually, they feel more secure and less overwhelmed by changes.

3. Can deep pressure therapy help kids with autism?

Yes, deep pressure therapy, provided through weighted blankets or compression clothing, can offer calming benefits. The pressure helps soothe the nervous system, easing feelings of anxiety and promoting emotional regulation.

Sources:

• https://www.daybreakis.org/news-stories/7-calming-strategies-for-autism-every-parent-or-guardian-should-know

• https://www.autismspeaks.org/blog/just-relax-guide-progressive-muscle-relaxation

• https://www.autismparentingmagazine.com/how-to-calm-autistic-child/

• https://www.autismspeaks.org/blog/five-tips-helped-improve-my-childs-behavior

• https://www.autism.org.uk/advice-and-guidance/topics/behaviour/meltdowns/all-audiences