Tag: Anxiety

7 Sensory & Emotional Regulation Printables (Calm Down Corner Must-Haves)

On By justmymomsenseIn Printable ResourcesLeave a comment

If you’ve ever found yourself Googling:

  • “How to help my child calm down”
  • “Printable calm down corner tools”
  • “Brain breaks for kids at home”
  • “Emotional regulation activities for kids”
  • “Meltdown support for neurodivergent child”

You’re not alone. Big feelings are part of childhood. But for sensory-sensitive kids, neurodivergent kids, or simply overwhelmed kids, those feelings can escalate fast.

Here are the sensory and emotional regulation printables parents that I have created for my Etsy Shop:

1. Brain Break Cards for Kids (Movement + Reset Tools)

When focus drops or frustration rises, kids may just need movement.

Brain breaks help regulate the nervous system, increase oxygen to the brain, and improve attention. These printable Brain Break Cards include simple, kid-friendly movement ideas that work:

  • At home
  • In the classroom
  • During homework
  • Before tests
  • After screen time

If your child struggles with transitions, attention, or restlessness, brain breaks are a game changer.

Perfect for: ADHD, sensory processing challenges, classroom reset moments.

2. Calming Strategy Cards + Feelings Cards Bundle

You can’t expect a child to “use their words” if they don’t have the words.

This calming strategy and emotion identification bundle helps kids:

  • Identify what they’re feeling
  • Connect feelings to body signals
  • Choose a calming tool
  • Build emotional vocabulary

These work beautifully in a calm down corner, therapy room, or homeschool setup.

Perfect for: Emotional regulation skills, social emotional learning (SEL), and teaching coping strategies.

3. Meltdown Support Toolkit for Kids

Meltdowns are not misbehavior. They’re nervous system overload.

The Meltdown Support Toolkit is designed to support parents during high-stress moments, not after the fact. It gives you:

  • Visual supports
  • Grounding tools
  • Simple regulation prompts
  • Easy printable pages to use immediately

This is especially helpful for parents of neurodivergent children who need concrete, visual tools.

Perfect for: Autism, sensory overload, anxiety spikes, after-school meltdowns.

4. Kids Sensory Journal (Weekly Reflection)

Sometimes regulation doesn’t happen in the moment, it happens in reflection.

The Kids Sensory Journal helps children:

  • Notice what triggers overwhelm
  • Track patterns
  • Reflect on what helped
  • Build self-awareness over time

This is especially powerful for older elementary kids who are starting to understand their sensory profile.

5. Emotion Identification Cards for Kids

If your child jumps straight from “fine” to “exploding,” they may need help recognizing emotions earlier. Emotion identification is foundational to regulation.

These printable emotion cards are:

  • Visual
  • Simple
  • Developmentally appropriate
  • Great for therapy, home, or classroom use

They help kids build the language they need before things escalate.

6. Sensory-Friendly Vacation Prep Kit

Travel is exciting but it can also be dysregulating.

The Sensory-Friendly Vacation Prep Kit helps families prepare kids for:

  • Schedule changes
  • New environments
  • Travel days
  • Waiting in lines
  • Disrupted routines

This reduces anxiety before you even leave the house.

If you’ve ever searched “how to prepare my child for vacation,” this is for you.

7. Mom & Me Journal (Connection Before Correction)

Regulation is relational. This printable Mom & Me Journal creates intentional connection time so kids feel safe, heard, and grounded.

Because a connected child regulates better.

Printable emotional regulation tools are powerful because they:

  • Give kids visual supports
  • Reduce verbal overload
  • Create predictability
  • Support executive functioning
  • Build independence over time

You don’t need a Pinterest-perfect calm down corner. You just need simple, consistent supports.

If you’re interested in starting a simple Calm Down Corner, begin with:

  • Feelings cards
  • Calming strategy cards
  • Brain break cards
  • A cozy seat
  • A small basket for tools

That’s it. Keep it accessible. Keep it simple. Keep it consistent.

I’m a parent. I understand sensory challenges. I believe in supporting kids, not shaming them.

These tools are designed to feel:

  • Gentle
  • Encouraging
  • Practical
  • Easy to implement

If you’re looking for calm down corner printables, emotional regulation worksheets, brain break cards, or meltdown support tools, you can browse everything here:

Shop Just My MomSense Printables on Etsy

When the Holidays Are Too Much: Navigating Anxiety & Sensory Overload as a Family

On By justmymomsenseIn Anxiety, PodcastLeave a comment

Although the holiday season can be magical, joyful, and full of tradition, it can feel loud, overwhelming, unpredictable, and exhausting. If this sounds familiar, you’re not alone.

On my latest Just My MomSense podcast episode, I talk more about why the holidays can be so overstimulating, how anxiety and sensory challenges feed into each other, and what we can do to help our kids (and ourselves) move through the season with more calm.

You can listen here or on your favorite podcasting platform!

World Mental Health Day: Caring for the Whole Family’s Mind

On By justmymomsenseIn Mental HealthLeave a comment

Every year on October 10, the world pauses to recognize World Mental Health Day. A day to remember that our mental well-being matters just as much as our physical health.

The truth is, mental health starts at home, in our daily routines, our conversations, and the ways we care for one another. Whether you’re a parent, child, or caregiver, mental health is something we can nurture together.

Kids learn how to express emotions by watching us. Talking about feelings, the good and the hard ones, normalizes emotional ups and downs. Try asking your kids questions like:

  • “What made you smile today?”
  • “Was there anything that felt tricky or stressful?”
  • “How does your body feel when you’re upset?”

It doesn’t have to be heavy, just consistent. These conversations help children build emotional vocabulary and teach them it’s okay to ask for help.

As parents, we won’t always get it right. But showing your kids how you calm down through deep breathing, taking a short walk, or saying, “I need a minute to think,” teaches emotional regulation better than any lecture could. When we practice self-care openly, we give our kids permission to do the same.

Routines help everyone feel grounded, especially kids who thrive on predictability. Simple rituals like reading before bed, eating dinner together, or sharing highs and lows of the day create connection and stability which are two key ingredients for strong mental health.

It’s easy to put everyone else’s needs first, but your mental health deserves care, too. Check in with yourself:

  • Are you sleeping enough?
  • Are you eating regularly?
  • When was the last time you did something just for you?

Even a few minutes a day of quiet, journaling, or movement can make a difference.

Caring for our family’s mental health doesn’t have to mean grand gestures. It’s the small, everyday choices that build emotional strength: a hug, a walk, a laugh, or a moment of grace when things go wrong.

This World Mental Health Day, let’s remind ourselves and our kids that it’s okay not to be okay and that help, hope, and healing are always within reach.

Understanding Different Types of Therapy for Kids and Families

On By justmymomsenseIn therapyLeave a comment

This household is very pro therapy! However, it’s so hard to know where to start, what the different types of therapies mean and what may be best for you or your child. With it being Sensory Processing Awareness Month, I thought I would explore the many types of therapy available for children and families; from occupational and speech therapy to CBT and talk therapy.

Occupational Therapy (OT)

Occupational Therapy helps kids build the skills they need for everyday life, from tying shoes and brushing teeth to regulating their emotions.

Common goals:

  • Improving fine and gross motor skills
  • Building independence with self-care
  • Supporting emotional and sensory regulation

Speech Therapy

Speech therapy goes beyond pronunciation. It can also help children who struggle with communication, social interaction, and feeding.
Speech therapists work on everything from articulation and expressive language to understanding nonverbal cues.

Common goals:

  • Improving clarity and confidence in speech
  • Strengthening language comprehension
  • Supporting social communication and pragmatic skills

Physical Therapy (PT)

Physical therapists help children build strength, balance, and coordination. This therapy is especially beneficial for kids with developmental delays, low muscle tone, or motor planning challenges.

Common goals:

  • Increasing strength and endurance
  • Improving posture and balance
  • Building coordination for daily tasks and play

Play Therapy

Play therapy uses play, a child’s natural form of expression, to help them process big feelings and experiences. It can be especially effective for children who have anxiety, trauma, or difficulty expressing emotions verbally.

Common goals:

  • Building emotional awareness
  • Developing coping and problem-solving skills
  • Strengthening trust and communication with caregivers

Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that helps children (and adults) recognize negative thought patterns and replace them with more positive, realistic ones.
It’s a powerful tool for anxiety, depression, and emotional regulation. Therapists often use visual aids, role-play, and journaling to make CBT age-appropriate and engaging.

Common goals:

  • Managing anxious or negative thoughts
  • Building resilience and confidence
  • Developing coping strategies for real-life challenges

Talk Therapy

Talk therapy provides a safe, judgment-free space for both kids and parents to explore feelings, relationships, and stressors. For parents, it can also be an invaluable form of support when navigating a child’s diagnosis or behavioral challenges.

Common goals:

  • Reducing stress and overwhelm
  • Improving communication within families
  • Processing emotions in a healthy, supported way

Feeding Therapy

Feeding therapy helps children who struggle with eating, whether due to sensory sensitivities, oral motor challenges, or anxiety around food.
A therapist might use gradual exposure, play, and desensitization to help make mealtime more positive and successful.

Common goals:

  • Increasing comfort with new foods
  • Building safe swallowing and chewing skills
  • Reducing mealtime anxiety and power struggles

Parent and Family Therapy

Therapy isn’t just for kids, it’s for families, too. Parent coaching or family therapy can help improve communication, set boundaries, and strengthen relationships.

Common goals:

  • Building teamwork between caregivers
  • Creating consistent routines
  • Understanding and supporting each child’s needs

Therapy isn’t a one-size-fits-all solution. Every child and every family is unique. What matters most is finding the right combination of support that meets your child where they are.

Whether it’s OT for sensory needs, CBT for anxiety, or play therapy to help your child open up, each form of therapy is a step toward greater understanding, connection, and confidence.

You Don’t Have to Do the Whole School Year Today

On By justmymomsenseIn Anxiety, schoolLeave a comment

Last Tuesday was the first day of school in my area. We had an awesome summer full of fun, family, travel and friends! That would be a tough one to transition from normally, but this year both of my kids were going into new schools. If you’ve read this blog before, then you can probably assume that this caused plenty of anticipatory anxiety in my house.

Last week, as we were navigating first-day jitters, endless forms, and figuring out new drop-off times, my husband and I reminded the kids (and ourselves):

You don’t have to do the whole school year today. You only have to do today.

It’s so easy to get caught up in the big picture:

  • The homework and projects that will eventually be assigned
  • The tests that will need to be studied for
  • The extracurricular activities and school events that fill the calendar

But when we focus on everything all at once, it feels overwhelming before we even begin. That’s true for our kids, and it’s true for us as parents. We’ve been working on breaking it down into manageable pieces. Today we wake up, we eat breakfast, we get to school, we do our best. That’s it. Tomorrow we’ll do it again. One day at a time.

As I write this, the Sunday Scaries are creeping in. If you deal with that too (as an adult or child), know that you’re not alone. Keep taking everything one day at a time. Look for the small victories, the things to celebrate and the mishaps to learn from.

We don’t have to do all the days, we just have to do today.

Let’s Talk About It: May is Mental Health Awareness Month

On By justmymomsenseIn Mental Health, PodcastLeave a comment

Today on the Just My MomSense podcast, we’re talking about something that impacts all of us: mental health.

May is Mental Health Awareness Month, and it’s a powerful reminder that we deserve to check in with ourselves just as much as we check in on our kids. As parents and caregivers we often put our own well-being on the back burner. But mental health is health and it matters more than we sometimes admit.

🎧 Listen to the episode here

Therapy & Finding Support

  • Psychology Today Therapist Finder
    psychologytoday.com/us/therapists
    Find a licensed therapist in your area and filter by insurance, specialty, and more.
  • Therapy for Black Girls
    therapyforblackgirls.com
    A space to support the mental health needs of Black women and girls.
  • Therapy for Black Men
    therapyforblackmen.org
    Reducing stigma and increasing access to therapy for Black men.
  • Open Path Collective
    openpathcollective.org
    Affordable counseling options for individuals and families—often between $40–$70 per session.

Support for Parents & Caregivers

  • NAMI – National Alliance on Mental Illness
    nami.org | HelpLine: 1-800-950-NAMI (6264)
    Offers free education, advocacy, and support for individuals and families.
  • Parent to Parent USA
    p2pusa.org
    Connects families of children with special needs, including mental and behavioral challenges, for peer-to-peer support.
  • The Mighty
    themighty.com
    A compassionate community where people share stories and experiences related to mental health, chronic illness, disability, and caregiving.

For Kids & Teens

  • Child Mind Institute
    childmind.org
    Tools and tips for supporting children’s mental wellness, from anxiety to ADHD and everything in between.
  • Crisis Text Line
     Text HOME to 741741
     crisistextline.org
     Free, anonymous support from trained crisis counselors—available 24/7 via text.

In Case of Emergency

  • 988 Suicide & Crisis Lifeline
    Call or text 988
    988lifeline.org
    Free, 24/7 support for people in distress or those supporting someone else.

You’re Not Alone

Whether you’re dealing with burnout, anxiety, or just feeling “off,” please know that your mental health is worth prioritizing. Even five minutes of stillness, asking for help, or talking with a trusted friend can make a difference.

You are not failing. You are human. And you are doing an incredible job.

Let’s break the silence, reduce the stigma, and remind each other: it’s okay to not be okay. 

It’s Podcast Launch Day! Welcome to the Just My MomSense Podcast

On By justmymomsenseIn PodcastLeave a comment

Today’s the day.

After months (ok, maybe years) of thinking about it, planning it, second-guessing it, and finally recording it, the Just My MomSense Podcast is officially live!

Writing has always been my comfort zone, but after doing the Dillo’s Diz podcast for the past 7 years and spending a year and a half co-hosting the Magical Mommy Monday podcast, I felt like this was a good next step. I’m excited to share more stories, highlight helpful resources, and talk to experts or other parents!

The Pilot and first official episode are now live! You can listen here by clicking on the Podcast tab on the menu or wherever you listen to podcasts! A new episode will drop on Wednesday and continue weekly.

This isn’t about having all the answers. It’s about sharing what I’ve learned (and am still learning).

Thank you for being here at the start. I’m so excited for what’s to come.

The Power of Scent: How Peppermint and Lavender Essential Oil Rollers Improve Anxiety and Daily Life

On By justmymomsenseIn Anxiety, Sensory ResourcesLeave a comment

There’s something powerful about scent. It has an ability to transport you to another time, calm your nerves, or even boost your energy. As a mom of two kids who navigate anxiety daily, I’m always looking for simple, natural tools to help ease our days.

I’ve always been aware of the benefits of aromatherapy and will often utilize Lavender oil at bedtime or as part of their sensory bins, as mentioned in a previous blog. But, it had been awhile since I had rollers in the house. I thought it was about time to order more.

Let’s start with peppermint. This was my go-to when I worked in office environments and would get headaches. My co-workers and I would always roll peppermint oil across our foreheads for some relief. At least the office smelled nice, right?

Peppermint was one of two rollers I ordered for the household. A quick roll on the wrists or a gentle inhale before tackling the day can help ease tensions and provide a positive pick-me-up.

Lavender was the other oil I ordered, since we were already fans. The rollers and the weighted blankets, as discussed in a previous blog, arrived on the same day. My 10 year old was on the couch watching football. I put the blanket over him and rolled some lavender on his wrists. Immediately he said “is this the best day of my life?” Clearly it’s a hit.

Anxiety can sneak up on my kids (and, let’s be honest, me too), especially right before bed. Lavender has been our go-to for these moments.

I have noticed that my 7 year old prefers the Peppermint and the 10 year old, the Lavender. But at bedtime, Lavender seems to win overall. They find the scents relaxing and are able to ask for the rollers now.

So why does something as simple as scent work so well? Certain scents can trigger the brain’s limbic system, which controls emotions, memory, and even heart rate. Peppermint is known to stimulate and invigorate, while lavender is widely celebrated for its calming and relaxing properties. For us, it’s less about the science and more about the results we’re seeing—and smelling.

If you’re thinking about giving this a try, here are a few tips:

  • Start Small: Some kids (and adults) can be sensitive to scents. Test a tiny amount first.
  • Involve Them: Let your kids choose which scent they’d like to use. Giving them agency makes it more exciting.
  • Create Rituals: Make the use of oils part of your routine, whether it’s a morning pick-me-up or a bedtime wind-down.
  • Keep It Accessible: Having the rollers within reach makes it easy to incorporate them into your day.

Sometimes, it’s the smallest changes that make the biggest difference. Adding these essential oil rollers to our lives hasn’t solved all our challenges, but it has given us another tool to navigate them with a little more ease. And you know how I am about having tools!

So, if you’ve been curious about the power of scent, I’d encourage you to give it a try. You might just find that a little peppermint and lavender are exactly what your family needs too. You can check out the rollers I ordered under the Essential header over on the These Are A Few Of My Favorite Things page.

Anxiety in Kids

On By justmymomsenseIn Anxiety, Mental Health, Sensory Resources2 Comments

Anxiety is a very real thing.

If you grew up in the 80s and 90s (or earlier) like I did, then chances are anxiety wasn’t really discussed. When I look back at my childhood, I see difficulties I had…which was actually anxiety.

I personally find it hard to believe that in 2024 people still try to deny anxiety as a real thing or, on the other side, act like it can be easily cured. There is no quick fix. It isn’t something someone can just get over. It’s something you need tools for. Something you have to work on constantly. This is true in both adults and kids.

Bill Hader made a video for Child Mind Institute a few years back to talk about his anxiety. He makes a great analogy how he now works with it instead of feeling attacked by it:

I’ve wrote a lot about sensory overload and how overwhelmed anyone can be in different settings which may cause them to react in different ways. Sensory and Anxiety go hand in hand.

Children with sensory processing disorder often benefit from routine and predictability, as it helps to reduce anxiety and provide a sense of stability. – The Out-of-Sync Child

I see a difference in my kids’ anxiety when I can stick to a routine and also ensure they’re getting some sort of physical activity everyday. But that’s hard to do right? Life happens. People get sick, events pop up, not everyday can be a perfect copy/paste. Along with many other parents, I try my best.

There are so many great resources, toys and more that can help with both sensory needs and support anxiety. Check out A Few Of My Favorite Things for book suggestions and more!

There is so much available now for those who are dealing with anxiety themselves or live with someone experiencing anxiety. Searching on YouTube, TikTok, Instagram, and of course Google can lead you to an entire world of learning more. Below are just two of many links (since I don’t want to overwhelm you) that speak to Sensory and Anxiety specifically:

Sensory Anxiety: Not Your Normal Anxiety from the Star Insittute

Why We May See Similar Signs of Anxiety or Hyperactivity for People with SPD (A Video)

Anxiety will look different for everyone. Keep learning, keep breathing and find the tools to support you and those your love.

World Mental Health Day

On By justmymomsenseIn Anxiety, Mental Health2 Comments

The overall objective of World Mental Health Day is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health. The Day provides an opportunity for all stakeholders working on mental health issues to talk about their work, and what more needs to be done to make mental health care a reality for people worldwide. – World Health Organization

There is no shame in taking care of your mental health. There is no shame in admitting you need help to take care of your mental health. There is no shame in talking to others about your mental health.

I recognize that in 2023 there is still a stigma when in comes to discussing mental health. I realize there is still a stigma when people talk about going to therapy. However, I am thankful that the stigma seems to be diminishing as each year passes. As it should, right?

It’s hard to talk about sensory difficulties without talking about anxiety. They go hand in hand and can feed off each other easily. Providing your children with the right tools to help them overcome any of their challenges as early as possible can make such a difference. Whether that is speech therapy, occupational therapy, talk therapy, play therapy, while also working with them at home, it can all change how you and your child communicate and get through the day to day.

As a mom, talking to another parent that may be reading this, please know that taking care of your mental health is so important. It’s great to have a support system around you and some are lucky to have that. Whether you do or you don’t, it’s ok to also ask for additional help. Talking to a therapist, meditation, and working on yourself can do wonders for your kids. If you are not regulated, they won’t be either. Being a parent is tough, add having a child with anxiety, sensory difficulties, health issues or any other challenges and being a parent just got tougher. Please take care of yourselves as well.

During World Mental Health Day, I wish for kindness and compassion for all of us. I wish for everyone to feel peace and happiness. For those that aren’t feeling that way, please know it’s ok to ask for help.

Helpful Links:

MentalHealth.org

MentalHealth.org.uk

Star Institute

Psychology Today