RELAXATION TECHNIQUES FOR CHILDREN
The steps are very simple:
- Inhale deeply through your nose.
- Hold your breath for a moment.
- Release slowly through the mouth.
- Face: we will ask the child to pretend to smell something unpleasant, and then he should relax his face.
- Jaw: You have to clench your jaws as hard as dogs do when holding a bone. Then you need to release that imaginary bone and fully relax your jaw.
- Arms and shoulders: You should stretch your arms as far as possible in front of you and then raise them above your head. Then you should let them drop, as if they were a dead weight, completely relaxed.
- Hands and arms: we will ask the child to imagine that he is squeezing a lemon with his hand as hard as he can. Then he has to drop that lemon on the ground.
- Legs and feet: the child will press the toes against the ground, as if they were digging them in the sand on the beach. It is important that you press alternately, first with one foot and then the other, and that you spread your legs far enough. Then we will ask you to relax your legs.
- Lying down, ask him to stay still and close his eyes. You should imagine that you are lying outside in an open area looking up at the sky, such as on the lawn in the garden or the sand on the beach.
- You must imagine the clouds, as they pass before your eyes. Then you can imagine how the clouds take their favorite shapes.
- Ask him to imagine a staircase made of clouds, starting precisely where he is and ending in the sky. Ask him to climb the ladder and relax with each step he takes. You can even build a secret hideout in the clouds, where you can go whenever you are angry or upset.
- We will ask the child to imagine that he is a snowman that has frozen completely during the winter. You need to get into the snowman position and fully tense your muscles, keeping yourself still.
- Then we will ask you to imagine that little by little spring is coming, to imagine the first rays of sun that little by little are warming more. As you feel that heat, you should imagine how the muscles gradually relax as the snowman thaws, until it reaches the point where it completely thaws and turns into a pool of water.
- We must explain the connection between deep breathing and relaxation in a way that the child can understand. If he is young, it can be explained to him that the way he breathes can make him feel more nervous, or conversely, calmer. This is why it is so important that you pay attention to your breathing.
- With a bubble blower in hand we will explain that the idea is to form the largest bubble you can, for which you must blow deeply and slowly.
- To further enhance the feeling of tranquility and relaxation, we can tell you that every time you blow and a bubble comes out, think something positive or something that you like a lot.
Alexa Clark specializes in Cognitive Behavioral Therapy. She has experience in listening and welcoming in Individual Therapy and Couples Therapy. It meets demands such as generalized anxiety, professional, love and family conflicts, stress, depression, sexual dysfunction, grief, and adolescents from 15 years of age. Over the years, She felt the need to conduct the psychotherapy sessions with subtlety since She understands that the psychologist acts as a facilitator of self-understanding and self-acceptance, valuing each person's respect, uniqueness, and acceptance.