The squeeze and release

A quick stress-relief tool for calm and focus

Does your child sometimes feel restless or tense? The squeeze and release is a simple technique that helps release built-up energy and tension, promoting calmness and focus in just a minute.

Materials needed

• None (optional: a small stress ball or soft toy)

Instructions

1. Introduce the activity. Calmly say, "Let's try squeezing our hands together!
2. Squeeze hands tight. Encourage her to squeeze her hands into tight fists or use a stress ball.
3. Hold for a few seconds. Hold the squeeze for about seconds, counting aloud together.
4. Release and exhale. Let go of the squeeze while taking a big exhale, and shake out the hands to release tension.
5. Repeat if needed. Repeat 2-3 times for added relaxation.

Tips

• Model the action. Perform the activity alongside your child so she can follow your example.
• Keep it simple. Use brief, clear language to guide her through the steps.
• No pressure. Allow her to join in when she feels ready, without forcing participation.
• Adapt for different situations. Use this tool during transitions, before focusing on a task, or as a quick reset when emotions run high.
• Make it fun. Pretend that squeezing the hands is “squishing a stress monster” to add a playful element.

Expected outcome

• Immediate physical relief. Reduces muscle tension and stress.
• Quick and easy. Takes less than a minute and can be done anywhere.
• Self-regulation. Over time, your child may adopt this technique independently to manage her emotions.

Why this works

The "Squeeze and Release" technique is a form of progressive muscle relaxation, which involves tensing and then relaxing muscle groups. This process reduces physical tension and can decrease stress and anxiety levels. By engaging in this physical activity, your child activates the parasympathetic nervous system, which promotes a relaxation response in the body. Counting together adds a rhythmic element that can further soothe and focus the mind, diverting attention away from distressing emotions.

Final word

The squeeze and release is an easy, effective way for your child to manage tension and feel calmer in moments of stress. Try using this tool regularly, and encourage her to practice it whenever she needs a quick mental reset.