Regulation Strategies for Busy Seasons of Life

We all go through seasons when life is super busy. Whether it’s around the holidays, the end of the school year, or at the start of a sports season – we are bound to run into a time during the year when it feels like we can barely keep up with everything. If your child struggles with self regulation & sensory sensitivities then the busy times of year can be extra challenging.

In this post we are going to go over a few regulation strategies & considerations to help bring more ease to your day to day rhythms when life gets busy.

Regulation Strategies for Busy Seasons of Life

Prioritize Sleep

If your child struggles with self regulation & sensory sensitivities, their nervous system works really hard to make it through the most basic of days. During busy seasons of life, their nervous system has to work extra, extra hard to maintain the status quo. Frequently it’s easy to forget how important sleep is for your child’s day to day wellbeing. As often as possible stick to your usual bedtime routine. It could take more time for your child’s nervous system to calm down for sleep, so it might be helpful to start your bedtime routine earlier when possible.

Leave Enough Time for Transitions

Transitions are tough enough, but when your child’s nervous system is running in overdrive to keep up with a busier than normal schedule, transitions are even tougher. Keep this in mind, and try to allow for a few extra minutes when transitioning. Give yourself 5-10 extra minutes to get out the door. Take deep breaths when you feel frustrated things are taking so long. Your child might not be able to cut corners or rush through things like you can. Rushing strains your child’s nervous system even more.

Schedule Down Time & Find Pockets of Rest

When you are going over your weekly or weekend schedule, make sure to consider where you can build in unstructured down time for your child to recover & regroup. You may have to get creative. Maybe instead of going straight from your morning soccer games to the grocery store for your weekly food run, you drop your child & spouse off at home first. Yes, this is slightly inconvenient for you, but what if it saves you (& your child) from having a meltdown later in the day? 

You also need to find pockets of time for yourself to rest! Taking time for yourself might feel selfish, but really it could arguably be the best thing you could do for your family. Even if it’s just 10 minutes of reading or going on a 10 minute walk – taking time for yourself is important. Find the time. It doesn’t have to be perfect.

Prioritize Presence with Your Child

When life gets busy, make sure to be intentional with giving your child your presence. Ten minutes of focused connection can improve regulation for everyone – not just your child! Play their favorite game, build legos or magnatiles, hang out with them outside, scratch their back, paint their nails, or bake something together. You don’t have to have an elaborate plan for it to be meaningful. Your time & attention are so valuable to your child.

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Life gets busy – that’s a guarantee! Utilizing these four regulation strategies – prioritizing sleep, leaving enough time for transitions, scheduling down time for rest, & prioritizing presence with your child – can make a big difference. You may need to re-adjust your expectations during busy seasons, and that’s ok! Take it one day at a time, and you will get through it. 

Make sure to check out our blog & resource library for more guidance & support with your child’s regulation. We are also always happy to help you navigate regulation challenges through parent coaching or therapy sessions in our occupational therapy clinic in Sandy Springs, Georgia. The best way to get started is by filling out our contact form!