Safety Plan for Parents

Photo courtesy of jscreationzs /

Photo courtesy of jscreationzs /

Let’s talk self-care. We often talk about creating a plan for our kids to help them re-regulate (see Roads to Regulation). Have you made one for yourself? After all, they say to put your oxygen mask on first before helping your kids. It’s important that parents have a plan for how to cool down and exit an escalating situation before it becomes unsafe for parent or child.

Here are some ideas:

  • Go for a walk.
  • Listen to music that regulates you.
  • Sip your favorite hot beverage.
  • Take deep breaths with extended exhales.
  • Make a “magic mustache.” (Place finger firmly over upper lip to trigger the pressure point there.)
  • Lock yourself in your room with your favorite snack.
  • Read a book of choice.
  • Punch a punching bag or pillow.
  • Scream into a pillow.
  • Use essential oils.
  • Take a hot shower or bath.
  • Write out all the things you wish you could say out loud.
  • Calmly express your child your feelings.

Remember, the key is to remove yourself from the situation before you feel out of control. This will also model to your child how to nip a meltdown in the bud.

What is your plan?

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