Therapy at Home: DIY Techniques Backed by Research

Therapy doesn’t have to happen on a couch across from a therapist in clogs. (Though shoutout to clogs—we see you.) In fact, some of the most powerful therapeutic moments? They happen at home, on the floor, in pajamas, mid-tantrum.

Whether you’re between sessions, on a waitlist, or just trying to support your kid through the day-to-day, therapy at home is 100% doable—and backed by real research. No PhD required.

Here’s your quick guide to simple, effective strategies you can start using today.

🧘‍♀️ 1. Body Scans + Belly Breathing

What it is: A mindfulness technique to help kids tune into their body and regulate their nervous system.

How to do it: Have your child lie down and “check in” with their body from head to toe, while taking slow breaths with a stuffed animal on their belly.

✅ Research says: Mindfulness lowers cortisol levels and boosts emotion regulation.

🎨 2. Create a Feelings Chart

What it is: A visual tool to help kids name and track their emotions.

How to do it: Use photos, emojis, or drawings. Have your child point to how they feel before and after tricky transitions (like school, bedtime, homework).

✅ Research says: Naming emotions reduces their intensity and improves self-awareness.

🧩 3. Use Sensory Breaks Strategically

What it is: Intentional movement or stimulation that calms or energizes the nervous system.

How to do it: Jumping jacks, playdough, weighted blankets, bubble blowing—whatever works for your child’s sensory profile.

✅ Research says: Sensory input improves focus and reduces dysregulation in kids with ADHD, autism, or anxiety.

🗣️ 4. Practice “Coping Scripts” Together

What it is: Pre-written phrases that help kids respond to overwhelming situations.

How to do it: Role-play scenarios using phrases like, “I feel frustrated, I need a break,” or “I can’t do this yet, but I’m learning.”

✅ Research says: CBT-based scripting boosts resilience and problem-solving.

📆 5. Make a Visual Schedule

What it is: A picture-based timeline of the day’s activities.

How to do it: Use photos, icons, or drawings. Walk through the schedule each morning and check items off as you go.

✅ Research says: Visual routines lower anxiety and improve executive functioning.

The Takeaway

You don’t need a therapy degree to create a therapeutic home environment—you just need intention, patience, and a little creativity. These at-home strategies can reinforce everything your child might be learning in therapy—or serve as a beautiful starting point. 💚

Need help tailoring a plan for your child’s unique needs? We’re here to guide you.

📞 Call or text: 614-470-4466

📧 Email: admin@achievepsychology.org

🌐 Visit: www.achievepsychology.org

Works Cited:

1. Siegel, D. J., & Bryson, T. P. (2018). The Yes Brain.

2. Kabat-Zinn, J. (1990). Full Catastrophe Living.

3. American Occupational Therapy Association. (2023). Sensory Integration and Self-Regulation.

4. Center on the Developing Child at Harvard University. (2022). Mindfulness and Executive Functioning.

5. Cohen, J. A. (2006). Treating Trauma and Traumatic Grief in Children and Adolescents.