{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Episode 14: How to Help Your Child Calm Worry at Bedtime (Without Losing Your Mind)","description":"How to Help Your Child Calm Worry at Bedtime (Without Losing Your Mind) \u2728 Grab the free Back-to-School Worry Toolkit for calm mornings and confident kids! Come hang out with me on Instagram @sacredgroundcoaching for more tools like this If you\u2019ve ever tucked your child into bed, turned off the lights, and heard: \u201cHey, Mom\u2026\u201d you already know what\u2019s coming next. The worry brain \u2014 or what I call the Watchdog Brain \u2014 loves to show up at bedtime. And suddenly, your peaceful evening turns into a two-hour spiral of what-ifs and but what abouts. In this episode of the Emotions with Ease Podcast, I\u2019m sharing exactly what to do when bedtime becomes a worry fest. You\u2019ll learn simple, science-backed tools that help calm your child\u2019s body and brain so everyone can finally rest. \ud83c\udf19 Step One: Create a Nighttime Routine A predictable routine cues your child\u2019s nervous system that it\u2019s time to rest. Dinner, shower, snack, teeth, prayers \u2014 whatever rhythm fits your family, try to keep it consistent. Even if life feels chaotic, ask yourself: \u201cWhat\u2019s one small thing we can do every night that says, \u2018It\u2019s bedtime\u2019?\u201d That one step helps their body feel safe and ready for sleep. \ud83d\udcf5 Step Two: Limit Screens Before Bed Blue light and fast-paced content keep the brain alert. Experts recommend no screens for two hours before bedtime \u2014 but even 30 minutes helps. When the whole family goes screen-free, everyone\u2019s nervous system gets the message: it\u2019s time to slow down. \ud83c\udf4e Step Three: Focus on the Roots, Not the Fruit Using my Apple Tree metaphor \u2014 the fruit represents your child\u2019s behaviors or worries. The roots are what\u2019s happening underneath: their sense of safety, their body cues, and their emotions. Don\u2019t jump into fixing the worry story (\u201cYou\u2019ll do fine on your test!\u201d). Start by helping their body feel safe and grounded first. \ud83e\udeb7 Step Four: Calm the Body Through the Senses The nervous system speaks in five languages \u2014 sight, sound, touch, taste, and smell. Help your child discover what feels calming for them: A weighted blanket or cozy comforter Nightlight or soft hallway glow White noise or a fan A stuffed animal or favorite pillow Ask, \u201cWhat helps your body feel safe at night?\u201d and build from there. \ud83c\udf2c\ufe0f Step Five: Try Body-Based Calm-Down Tools Here are three of my go-to tools that work wonders at bedtime: 1. The Mindful Minute (5-4-3-2-1) Have your child name five things they see, four they can touch, three they can smell, two they can hear, and one they can taste (a sip of water works!). It grounds them in the present moment. 2. Progressive Muscle Relaxation Play a game: \u201cFreeze like ice\u2026 now melt!\u201d Have them squeeze their muscles tight for five seconds, then release. It teaches tension release through play. 3. Belly Breathing with a Stuffy Have your child place a stuffed animal on their belly. As they inhale through their nose, tell them, \u201cMake your stuffy rise to the ceiling.\u201d As they exhale, the stuffy lowers. Simple, visual, and calming. \ud83d\udcad Step Six: Help Them Externalize Their Worries When worries stay trapped in the brain, they grow louder. Try one of these ideas to help your child get the worries out: The \u201cHold My Worries\u201d Ritual \u2013 Have them pretend to hand you their worries, and tell them you\u2019ll hold them until morning. A Worry Journal \u2013 Let older kids write or draw their worries before bed. The Mini Shredder Trick \u2013 Have them draw their worry on a Post-it and \u201cshred\u201d it. Watching it disappear can be surprisingly powerful! These small rituals teach kids that worries can be seen, named, and released. \ud83d\udca4 Step Seven: Use Sleep Stories or Calming Audio Try calming bedtime stories on apps like Calm or Headspace, or the YouTube gem Sleepy Paws. The soft rhythm and voice help slow heart rate and bring safety to the nervous system \u2014 no screens, just sound. \ud83c\udf3f Final Thoughts Helping your child calm worry at bedtime starts with safety, not logic. Build consistency through routine, calm the body before the brain, and use playful rituals that create distance from the \u201cworry voice.\u201d You don\u2019t need to fix your child\u2019s worry \u2014 you just need to show up with presence, patience, and a few good tools. ","author_name":"Emotions With Ease","author_url":"https:\/\/www.sacredgroundcoaching.com\/podcasts\/emotions-with-ease","html":"