DIY Creative Stress-Relief Crafts for Children: Calm Jar for Reducing Stress
Have you ever noticed that when your child is upset, stressed, or frustrated, it can seem impossible for them to control their behaviors and reactions? You may also notice that their breathing is fast and short and that their heart rate has sped up too. During these times, it can be very challenging to help children calm down and process their feelings in an adaptive way. The calm jar is one tool that we can use to help kids practice mindfulness, the ability to calm down and focus on what is going through their mind, body, and environment. This is an excellent (and fun!) craft for you and your child to make together.
Here’s how to create a Calm Jar
Calm Jar Ingredients:
Plastic bottle or jar - glass also works, but plastic will alleviate any worry about glass breaking.
Clear glue.
Glitter - fine glitter works best and you can use as many different colors as you would like.
Water - warm tap water works great for this craft.
Optional: 1-2 drops of food coloring
Directions:
Clean out the bottle and remove any label so that you can see through the container.
Fill your bottle one quarter to one third of the way full with glue. The more glue you add, the longer it will take for the glitter to settle to the bottom of the bottle after you shake it.
Add 1-2 spoonfuls of glitter (you can also measure this step with your heart!)
Fill the bottle the rest of the way with warm water. Leave about one inch of space at the top of the bottle.
Add food coloring if desired.
Close the bottle with the lid and shake it to see if you want to add more glitter, more glue, more food coloring, or just more water.
When the bottle is filled and looks to your liking, use glue to seal the lid closed.
After you’ve made the calm jar, it’s important to teach your child how to use the jar. Have your child find a comfortable position and then shake the calm jar well. Encourage your child to breathe deeply and slowly as they watch the glitter swirl around the jar before it settles to the bottom. Next, invite your child to notice what they are feeling inside of their body. Do they feel a sense of calmness? Can they notice their heart rate slowing down? They should continue to breathe and focus on their body until the glitter has completely settled. It may take multiple rounds of watching the glitter sink to the bottom until your child has self-regulated - and that’s okay!
For older children, it can also be helpful to compare the glitter to the thoughts that they are having in their head. The glitter swirls throughout the entire bottle, just as our thoughts float around and take up space in our minds. Just like the glitter eventually settles to the bottom of the calm jar, our thoughts eventually settle as well. Leaving us with a clear mind to think through and talk about our problems.
The calm jar offers the perfect opportunity for teaching your child about mindfulness in the form of a creative craft. It’s a great activity for the entire family too! You can never have too many calm jars..and we won’t judge you for making one for yourself too 😉.
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If you’re a Marylander who knows that counseling is the direction you need to take, the therapists at LifeSpring Counseling Services are here to help. We offer online counseling services for mindfulness, depression, anxiety, trauma, and grief and loss. We also offer Brainspotting as a specialized service, and Brainspotting can be done online, too! We accept major insurances, including CareFirst/BCBS, Cigna/Evernorth, United/Optum, and Johns Hopkins EHP.
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Written by: Jordan Bramhall, LGPC
Jordan works with children, teens, and adults to help with depression, anxiety, life transitions, and stress management. She offers in-person and online counseling services in Monkton, MD and accepts insurance.
