Calming Strategies for When Your Kids Are Bouncing Off the Walls

When High Energy Takes Over the House

Some days, it feels like your child has swallowed a bolt of electricity. They’re running through the rooms, laughing loudly, bouncing from one activity to the next — and you’re trying to keep your patience while also finishing dinner and answering emails. If any of this sounds familiar, you're not alone.

Children between the ages of 6 and 12 often have bursts of intense energy, especially after school or right before bedtime. These moments can be joyful — they’re expressing themselves, enjoying movement, being kids — but they can also be overwhelming, especially if you’re operating on limited energy yourself.

Rather than trying to squash their excitement, which can feel like trying to put a lid on a boiling pot, the more effective route involves guiding that energy back toward calm, without punishment or shame. Here's how to do that with compassion and consistency.

Start by Grounding Yourself First

The first step in handling a child's high-energy episode is tuning into your own state. Are you already overstimulated? Frustrated? Drained? When your nervous system is on edge, it can intensify your reactions. Children are incredibly perceptive to our energy, so one of the most powerful ways to help them calm down is to first ground yourself.

Try this: step into another room (even just the bathroom), close your eyes, and take five slow breaths. Name what you’re feeling. Give yourself permission to step back before stepping in. For more guidance, this guide for overwhelmed parents offers thoughtful ways to recharge — without adding more guilt to your plate.

Redirect the Energy Before It Escalates

Remember that energy itself isn't bad. The key is channeling it. Sometimes, kids act wild not out of rebellion, but because their bodies are practically demanding motion. If you sense the chaos brewing, suggest activities that let them express that energy without tearing the house apart.

Here are some ideas that can work even in small spaces:

• Do a quick obstacle course using couch cushions and a timer.
• Put on a song and have a dance-off. Let them pick the music.
• Play “freeze dance,” which mixes movement with sudden moments of stillness.

Redirecting doesn’t mean distracting — it means co-creating an outlet where they feel seen and in control. You might also discover that after just ten minutes of focused movement, your child is ready for a quieter activity.

Build a Go-To Routine for Calming Down

Children thrive on predictability, especially when emotions are high. Creating a “calm down” routine that you use consistently helps your child anticipate what’s next, rather than feeling ambushed or punished when you need them to settle.

This doesn’t mean sending them off to a corner. It can simply be a transition: turning the lights a little lower, offering a warm drink or snack, and setting them up with something familiar and comforting. One beautiful tool in this kind of routine is audio storytelling — especially when screens tend to overstimulate.

The LISN Kids App offers original audiobooks and immersive audio series specifically designed for kids aged 3-12. It’s available on iOS and Android, and it can become a part of your daily wind-down strategy. Whether your child needs some downtime after dinner or a calm transition before bedtime, listening to a story can help shift their mood gently.

Set Boundaries Without Shame

Even in the most high-energy moments, your child still looks to you for structure. Setting a limit — like asking them not to jump off furniture or scream indoors — isn’t mean. In fact, it’s reassuring. But it’s equally important that those limits come without shame or reprimands tied to their excitement.

Try using concise, respectful language: “I see you’re full of energy. Let’s take that game outside after dinner.” Or, “This room isn’t safe for running. Let’s play a movement game where it’s safer.” When boundaries are consistent and kind, kids learn self-regulation over time.

Focus on the Pattern, Not Just the Episode

While the occasional burst of energy is normal, if your child seems regularly overstimulated — especially in the late afternoon — consider the bigger picture. Are they getting enough sleep? Downtime? Outdoor play? Could they possibly be stressed or seeking your attention in their own way?

Sometimes, the chaos at home reflects a child who is trying their best to tell you something they can’t yet articulate. It's worth reflecting on your family's rhythms and energy levels over the week. This article on lightening the daily load offers helpful insight on managing those patterns before they pile up.

Give Yourself Grace

If your child’s high energy leaves you feeling like you're always putting out fires, it's okay to slow down and reevaluate. You’re doing your best. Supporting a growing, expressive, emotionally rich child is not easy. Don’t be afraid to seek strategies that help both of you — not just them — find some peace.

Explore more ideas for handling fatigue and stress with compassion in these deeply supportive reads: how to care for your kids when you're running on empty and parental burnout: supporting your kids while reclaiming rest.

You’re not just managing chaos — you’re nurturing connection. And sometimes, that starts with helping everyone, including yourself, find their way back to calm.