Calming Strategies For Kids With Autism

As a parent of a child with autism, you know how difficult it can be to manage their behavior when they are feeling overwhelmed. When your child is experiencing sensory overload, it can be hard to know what to do to help them calm down. But there are many effective techniques that can help you soothe your child and avoid a meltdown.

What is Autism?

Autism, or Autism Spectrum Disorder (ASD), is a developmental disorder that affects communication, social interaction, and behavior. It is characterized by a range of challenges, including difficulties with verbal and nonverbal communication, repetitive behaviors, and sensory sensitivities. Autism affects each individual differently, with a wide spectrum of strengths and challenges.

The Importance of Relaxation for Children with Autism

Relaxation plays a crucial role in the lives of children with autism. While it is essential for everyone's well-being, it holds specific significance for individuals on the autism spectrum.

Children with autism often experience heightened sensory sensitivity and difficulty regulating their emotions and responses to various stimuli. They may become overwhelmed or anxious in certain situations. Relaxation techniques can help them manage these challenges, reduce anxiety, and promote a sense of calm.

By incorporating relaxation techniques into their daily routine, parents and caregivers can provide children with the tools to cope with stress and promote self-regulation. These techniques can assist in improving focus, reducing sensory overload, and enhancing overall well-being.

Understanding autism and its unique characteristics is crucial when implementing relaxation techniques. By creating a calming environment and incorporating appropriate relaxation strategies, parents can help their children with autism navigate their daily lives with greater tranquility and ease.

Sensory-Based Relaxation Techniques

Children with autism often benefit from sensory-based relaxation techniques that help them feel calm and regulated. These techniques focus on providing sensory input to promote relaxation and reduce anxiety. Here are three effective sensory-based relaxation techniques for children with autism:

Deep Pressure Therapy

Deep pressure therapy involves the application of firm, evenly distributed pressure to the body. This technique can help children with autism feel grounded and more relaxed. Some common deep pressure techniques include:

  • Hugs or Squeezes: Gentle, firm hugs or squeezes provide deep pressure input and can be calming for many children with autism.
  • Compression Clothing: Specialized compression clothing, such as weighted vests or compression shirts, can simulate the sensation of deep pressure and provide a calming effect.

Weighted Blankets

Weighted blankets are designed to provide deep pressure to the body, creating a sense of comfort and security. These blankets have evenly distributed weights (typically filled with plastic pellets or beads) that apply gentle pressure to the body when wrapped around or laid over the child. The pressure from the weighted blanket can help promote relaxation and improve sleep quality.

When selecting a weighted blanket, it's important to choose one that is appropriate for the child's size and weight. A general guideline is to select a blanket that is approximately 10% of the child's body weight. However, it's recommended to consult with a healthcare professional or occupational therapist for personalized guidance.

Sensory Rooms

Sensory rooms, also known as sensory spaces or calming spaces, are designed environments that provide a variety of sensory experiences to promote relaxation and self-regulation. These rooms are typically equipped with various sensory tools and materials, such as soft lighting, comfortable seating, tactile objects, and soothing sounds.

Sensory rooms allow children with autism to engage with different sensory stimuli in a controlled and supportive environment. They can explore calming activities, such as sensory bins, bubble tubes, or interactive sensory panels. These rooms offer a safe space for children to relax, reduce stress, and self-soothe when needed.

Creating a sensory room at home may involve designating a specific area or corner where you can incorporate sensory elements and activities tailored to your child's preferences and needs. Consult with an occupational therapist for guidance on setting up a sensory room that suits your child's unique sensory profile.

Sensory-based relaxation techniques are just one approach to supporting children with autism in finding calm and relaxation. It's important to explore a variety of techniques and strategies to identify what works best for your child. Remember to tailor the techniques to their individual preferences and sensory needs.

Mind-Body Techniques

When it comes to helping children with autism find relaxation and calm, mind-body techniques can be incredibly beneficial. These techniques focus on using the connection between the mind and body to promote relaxation and reduce anxiety. Here are three effective mind-body techniques that can be helpful for children with autism: deep breathing exercises, progressive muscle relaxation, and yoga and stretching.

Deep Breathing Exercises

Deep breathing exercises are a simple yet powerful technique that can help children with autism relax and regulate their emotions. By focusing on their breath, children can engage the parasympathetic nervous system, which promotes a sense of calm. Deep breathing exercises can be done anywhere and at any time, making them a convenient tool for relaxation.

To practice deep breathing, encourage your child to take slow, deep breaths in through their nose, hold the breath for a few seconds, and then exhale slowly through their mouth. You can make it more engaging by using visual cues like blowing bubbles or imagining they are blowing out candles. Inhaling for a count of 4, holding for a count of 2, and exhaling for a count of 6 is a good starting point. Repeat this exercise for several minutes or until your child feels more relaxed.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in the body. This technique helps children with autism become more aware of the physical sensations in their bodies and learn to release tension. By systematically tensing and relaxing muscles, they can experience a deep sense of relaxation.

To practice progressive muscle relaxation, guide your child through tensing and releasing each muscle group. Start with the hands, instructing them to make a fist and then release it. Move on to the arms, shoulders, face, and other parts of the body, encouraging them to tense and release each muscle group one at a time. You can use visual cues or relaxation scripts to help them focus on each muscle group. This technique can be particularly effective before bedtime to promote a peaceful night's sleep.

Yoga and Stretching

Yoga and stretching are excellent mind-body techniques that offer a combination of physical movement, deep breathing, and mindfulness. These activities can help children with autism improve flexibility, balance, and body awareness while promoting relaxation and reducing stress.

Yoga poses that focus on gentle stretching, such as child's pose, cat-cow, and seated forward bend, can be beneficial for promoting relaxation. Encourage your child to hold the poses while taking slow, deep breaths. You can find numerous resources online or consider enrolling your child in a yoga class specifically designed for children with autism.

Remember to always consider your child's individual needs and preferences when choosing mind-body techniques. What works for one child may not work for another, so feel free to experiment and adapt the techniques to suit their unique requirements. By incorporating mind-body techniques into their daily routine, you can help your child with autism find moments of tranquility and develop valuable self-regulation skills.

Visual and Auditory Techniques

Children with autism often respond positively to visual and auditory stimuli, making visual and auditory techniques effective in promoting relaxation. These techniques engage their senses and provide a soothing and calming environment. Here are three visual and auditory techniques that can be beneficial for children with autism.

Guided Imagery and Visualization

Guided imagery and visualization techniques involve using descriptive language to guide children through a calming and peaceful mental journey. By encouraging children to imagine serene scenes or engage in positive storytelling, they can redirect their focus from stressors and anxieties to a more relaxed state. Guided imagery can be done through audio recordings, books, or even with the help of a therapist. It allows children to tap into their imagination and create a mental oasis of tranquility.

Music and Sound Therapy

Music has a powerful impact on our emotions, and it can be particularly beneficial for children with autism. Calming music with slow and steady rhythms, gentle melodies, and soft sounds can help create a serene and soothing environment. It can reduce stress, promote relaxation, and improve overall well-being. Music therapy sessions, either with a trained professional or through recorded music, can help children with autism find comfort and relaxation.

Visual Calming Strategies

Visual calming strategies involve using visual aids to create a peaceful and calming environment for children with autism. These strategies can include the use of visual schedules, visual timers, and visual cues to help children understand and anticipate transitions. Visual schedules provide a visual representation of daily activities, helping children with autism feel more organized and secure. Visual timers visually depict the passage of time, aiding in the understanding of waiting and reducing anxiety. Visual cues, such as calming pictures or a designated relaxation corner, can serve as reminders for relaxation techniques or as a safe space for children to retreat to when feeling overwhelmed.

By incorporating these visual and auditory techniques into the daily routine of children with autism, parents can create a calming environment that supports relaxation. It's important to remember that each child is unique, and what works for one may not work for another. Experimenting with different techniques and tailoring them to the individual needs of the child is key.

Incorporating Relaxation into Daily Routine

Parents of children with autism understand the importance of incorporating relaxation techniques into their daily routine. By creating a calming environment, establishing regular relaxation time, and tailoring techniques to individual needs, parents can help their children with autism find tranquility and reduce stress.

Creating a Calming Environment

Creating a calming environment is essential for promoting relaxation in children with autism. Here are a few strategies to consider:

  • Sensory-friendly surroundings: Ensure that the environment is free from overwhelming sensory stimuli, such as loud noises or bright lights. Dimming the lights, using soft colors, and providing comfortable seating can contribute to a calming atmosphere.
  • Organized and clutter-free spaces: Keeping the space tidy and organized can help reduce sensory overload. Use storage containers to keep toys and materials organized, creating a sense of order and calm.
  • Designated quiet area: Create a designated quiet area where your child can retreat to when feeling overwhelmed. This area should be equipped with comforting items like soft pillows, weighted blankets, or sensory toys.

Establishing Regular Relaxation Time

Establishing a consistent relaxation routine can greatly benefit children with autism. Here are some tips to incorporate regular relaxation time into their daily routine:

  • Set a schedule: Establish a specific time each day dedicated to relaxation. This predictability provides a sense of structure and helps children anticipate and prepare for this calming period.
  • Use visual cues: Visual schedules or timers can be helpful in signaling the start and end of relaxation time. Visual cues provide a clear transition and help children understand what is expected of them.
  • Encourage active participation: Involve your child in choosing the relaxation activities they enjoy. Giving them a sense of autonomy and control can increase their engagement and overall relaxation experience.

Tailoring Techniques to Individual Needs

Every child with autism is unique, and it's important to tailor relaxation techniques to their individual needs. Here are a few strategies to consider:

  • Sensory preferences: Take into account your child's sensory preferences. Some children may find deep pressure therapy or weighted blankets soothing, while others may prefer engaging in sensory activities in a dedicated sensory room.
  • Mindfulness activities: Explore mindfulness activities such as deep breathing exercises or progressive muscle relaxation. These techniques can help children develop self-awareness, manage stress, and promote a sense of calm.
  • Calming music and visuals: Consider incorporating calming music or nature sounds into your child's relaxation routine. Calming music for kids with autism can create a soothing atmosphere. Visuals such as guided imagery or nature scenes can also aid in relaxation.

By creating a calming environment, establishing regular relaxation time, and tailoring techniques to individual needs, parents can help their children with autism find tranquility and reduce stress. It's important to remember that what works for one child may not work for another, so be open to trying different strategies and adapting them to suit your child's unique preferences and needs.


How long should I wait before trying a new calming strategy?

It's important to give each calming strategy enough time to work. This may vary depending on your child and the situation, but it's generally recommended to try a strategy for at least 5-10 minutes before trying something else.

What if my child doesn't respond well to a particular calming strategy?

Every child is different, and what works for one child may not work for another. If your child doesn't respond well to a particular strategy, don't be discouraged. Keep trying different techniques until you find what works best for your child.

Can these calming strategies be used in public places?

Yes! Many of these strategies can be adapted for use in public places. For example, you can bring along sensory tools like fidget toys or noise-cancelling headphones when you go out, or create a designated calm-down area in your home that can be easily transported.

Are there any long-term benefits to using these calming strategies?

Yes! Consistently using calming strategies can help your child learn how to regulate their emotions and reduce feelings of overwhelm over time. It can also improve their ability to communicate their needs and feelings effectively.


Caring for a child with autism can be challenging, but it is also incredibly rewarding. By using these calming strategies, you can help your child regulate their emotions and avoid meltdowns. Remember to be patient and understanding, and always seek professional help if you need it.

We hope that these calming strategies for kids with autism are helpful to you and your family.