Creating Calming Spaces

Rules for Creating a Calming Space

Environments can have a huge impact on one’s mood and regulatory state.  This blog gives you the “do’s and donnot’s” for creating a calming spaces.

If you missed our previous blog https://conquertherapyservices.com/2023/03/21/self-regulation/, we talk all about regulation.  Regulation is defined in this blog and we give strategies for co-regulation and self-regulation. An environment can greatly change your ability to co and self regulate. You will be able to apply principles listed below to create a calming space in any home, classroom, car, office.  

Understanding Stress

I will not go too deep into the chemistry around stress.  However, understanding the biological process around stress will help to understand the benefit of specific tools of a calming space. 

Dysregulation occurs because the body’s nervous system detects a stressor. People can be triggered by different stressors.  Some stressors that I have seen are: an aversive sensory stimuli like a loud startling noise, being denied a desired item, pain or headache, overwhelm around a big test. When these stressors occur, the brain sends a message to the body to protect itself. The body responds by speeding up the heart rate and breathing quicker. The brain shuts down its ability to process situations logically. The body can respond by running/ fleeing,  retaliating/ fighting, or hiding/ freezing in these situations.  

Because this is a biological response of the body, we teach clients to automatically go to calming spaces where they have access to tools that help return the body to more regulation.  

Calming Spaces- What are they?

Calming spaces are just that!  They are spaces that intentionally meet one’s need to calm.  I say they meet “one’s” needs because every individual’s body reacts differently to stimuli.  Therefore, the intentionality of a calming space increases the space’s effectiveness. 

Features of Calming Spaces 

Check-in Visuals

Oftentimes when a child or adolescent is in a dysregulated state, it is hard for them to process what is going on past the feelings.  Using words is nearly an impossible feat.  Heck, this is true for adults as well. Think about when people are driving and you get cut off. Initial reactions when getting cut off rarely are to calmly explain how that made you feel.  Kids who are triggered by big emotions or who are in fight/flight/freeze are not able to use other parts of their brain to process or communicate effectively.  Therefore, I suggest adding a visual to check in with one’s emotion.  This can be a simple visual picture of different feelings.  As long as the person can see that visual, identify with the emotions, they can then start processing what they are feeling.  Identifying and labeling is a key step to regaining a regulated state.

Sensory Guidelines

There are general guidelines for all 7 sensory systems.  These are general guidelines for what sensory input is calming versus alerting.  With that being said, please remember that every individual’s sensory preferences are unique. The input that is calming to one individual, could be very alerting and aversive to another.  It is VERY important to develop sensory input that is only calming for that individual who is using the calming space.  With the correct sensory input, the sensory input alone can help someone return to a regulated state.  However, if you do not have sensory preferences correct, the effects of the room may be counterproductive. 

Visual Input – natural lighting, pastels, soft lights; less clutter

Auditory Input- Slow, quiet, predictable, rhythmic sounds & voices; Metronome

Tactile Input- Soft, Warm, manipulation, Rub preferred textures

Olfactory Input- Familiar Smells, Lavender, Vanilla

Gustatory Input- Warm input, chewing, sucking

Proprioception Input- Heavy, deep pressure

Vestibular Input- Slow rhythmic movement like rocking or swinging

Other Calming Tools and Examples

It is important that sensory spaces have effective tools for calming. Some other tools that we have used are… 

  • Fine motor tasks like stringing or putty
  • Coloring or drawing
  • Make sure there is comfortable seating possibly something with different fabric textures on it
  • Chew tools
  • Pin wheel
  • Scratch and sniff stickers
  • Theraband or tubing to stretch
  • Feeling books or social stories
  • Small puzzle
  • Paper to rip or to write on
  • Ear buds with music

Calming Spaces Should Not Be…

  • A punishment.  These are spaces that your child is going to regulate oneself.  Discuss them as a safe space to regulate. Calming spaces are to help you do what your body needs to return to the task.  
  • An escape.  Similarly, this space is a tool and not an avoidance.  Expectations should remain the same after the child has regained regulation.  Sometimes I recommend a timer set so that the child knows when it is time to return to the task. 
  • A play place.  The calming space should be a separate space from a place of play.  The calming space is used only for it’s intended purpose of calming.

I hope this blog helps you get started designing your calming space!  If you need any specific guidance, please feel free to contact us!  We would love to help you create a calming space!

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