Shake it out

A quick energy release tool for emotional shifts

Introduction

Do you sometimes notice that your child becomes restless or frustrated and needs a quick way to release that pent-up energy? Shake it out is a simple, effective tool to help her reset her mood and return to play feeling calmer and more focused.

Materials needed

None.

Instructions

1. Start moving. Begin by gently shaking your hands, arms, and body.
2. Invite her casually. Say, "I feel like shaking off some wiggles! Want to join me?" This keeps the invitation light and pressure-free.
3. Increase energy. Shake for about 15-30 seconds, encouraging full-body movement.
4. Slow down and stop. Gradually reduce the intensity of the movement until stopping completely, then take a deep breath together.
5. Smile and resume. Finish with a smile and guide her back to play.

Tips

• Make it playful. Treat the movement like a spontaneous dance or game.
• No expectations. It's fine if she doesn’t join right away; keep going and invite her again later.
• Use humour. Exaggerate movements or make funny sounds to lighten the mood and make it more engaging.

Expected outcome

• Energy release. Helps dissipate frustration.
• Emotional shift. Changes physical state to alter emotions.
• Quick reset. Alters mood in less than a minute.

Why this works

Shake it out leverages the connection between physical movement and emotional regulation. Quick, energetic activities like shaking help to release built-up stress and tension, which can build up during moments of frustration or overstimulation. The movement stimulates blood flow and increases the release of endorphins, contributing to a natural boost in mood. Additionally, the act of slowing down and transitioning into deep breathing at the end engages the parasympathetic nervous system, encouraging a relaxation response and helping your child return to a state of calm.

Further Reading

For more on how physical activity can support emotional regulation in children, consider "The Whole-Brain Child" by Daniel J. Siegel and Tina Payne Bryson.

Final word

Shake it out is a simple and playful tool that helps your child release excess energy and reset her emotional state quickly. Use it to turn moments of frustration into fun opportunities for connection and mood adjustment. Try it out, and share your experiences in the comments below. For more practical play tools like this, subscribe to our newsletter for weekly insights and tips.