It’s completely normal for kids to feel overwhelmed from time to time. Big emotions like worry, nervousness, or stress can pop up during changes in routine, school challenges, or even just from a busy day.
While many children bounce back quickly, others may need a little extra support learning how to manage those feelings. When left unaddressed, ongoing worry can affect a child’s sleep, focus, and ability to enjoy everyday activities.
One way to support your kids is by introducing calming techniques they can use when they’re feeling uneasy. These gentle, kid-friendly activities can help them feel more in control and develop healthy coping habits that last a lifetime.
Here are some simple ways to help your child find calm and feel better.
1. Do Breathing Exercises
Breathing techniques are a great first step when your kids feel tense or panicked. These exercises give them something simple and immediate to focus on, which helps shift attention away from stressful thoughts.
Box Breathing
Breath in for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat 4-5 times.
Diaphragmatic Breathing
Place one hand on the chest and the other on the belly. Breathe in slowly so the belly rises (not the chest), then exhale fully.
2. Try Yoga or Stretching
Yoga poses and stretching routines give your kids a chance to slow down, connect with their bodies, and gently release any tension they’re holding. Beyond relaxation, these movements improve flexibility, posture, and focus. Many kids enjoy turning this into a quiet morning or bedtime routine.
Tip: Check out this video with calming yoga poses for kids!
3. Get Creative
Art and music offer great ways for your kids to express themselves and work through big emotions. Whether they’re sculpting with clay, painting, or dancing around the living room, creative time helps them feel seen and in control without needing to say a word.
One fun option is using Purple Ladybug’s Wax Craft Sticks! These are colorful, bendable craft sticks your kids can shape into 2D or 3D creations. The focus and creativity involved can be very calming.
4. Listen to Calming Music
Music has a direct impact on our nervous system. Playing soft, slow melodies can lower heart rate and reduce stress signals in the brain. It’s also an easy way to set a peaceful atmosphere, perfect for winding down after school or before bedtime.
5. Read a Book
Stories offer a gentle mental escape for children who might be stuck in their worries. The right book can transport them to another world, introduce helpful characters, or provide a comforting rhythm that helps their mind settle down.
Need ideas for your next read? Hello, Wonderful has a list of 12 calming mindfulness books for kids.
6. Draw or Color
When your kids draw or color, they enter a quiet, focused, almost meditative state. Even a few minutes of coloring can help lower stress and boost a child’s mood.
If you need inspiration, download our FREE printables for kids! You can print the entire booklet or the ones your kids love best. There are coloring pages, mazes, puzzles, activities, and more in one booklet.
7. Play with Clay or Slime
Stretching, squishing, or molding sensory materials like clay or slime can help kids relax. This hands-on activity also strengthens fine motor skills and provides a physical way to let go of built-up emotions.
If you're searching for an easy clay craft kit with everything you need, we've got you covered.
8. Go For a Walk
Physical activity like walking helps burn off excess energy and releases feel-good hormones called endorphins. A change of scenery also helps distract them from worries, and walking together is a great time to talk and connect.
9. Spend Time With Your Pets
Animals offer unconditional companionship. Just a few minutes of petting or playing with a furry friend can trigger a calming chemical response in the brain. Pets also help kids feel more connected and remind them they’re never alone.
10. Practice Mindfulness
Mindfulness means paying attention to the present moment without judgment. This can include meditation, breathing, or simply noticing sights and sounds around you. Teaching mindfulness early helps your kids feel more grounded and calm.
11. Try Journaling
Writing gives kids a safe space to name their emotions and sort through what’s on their mind. It also builds emotional vocabulary, making it easier for them to talk about their feelings. Some kids might enjoy drawing in their journal too.
12. Eat a Balanced Diet
Food fuels both the body and the brain. Eating a variety of colorful fruits and veggies, whole grains, and protein helps stabilize energy levels and mood throughout the day. Making meals or snacks together can also turn food into a bonding activity.
13. Learn Relaxation Techniques
Having a few go-to calming tricks helps kids feel prepared when emotions run high. Whether it’s rolling their shoulders, tracing their fingers while breathing, or doing a short visualization, these techniques act like tools they can carry in their back pocket.
14. Talk to a Trusted Adult
Sometimes the best thing a child can do is talk to someone who listens without judgment. Having that trusted connection helps them feel supported and understood. It also teaches that asking for help is brave, not a weakness.
Final Thoughts
Every child is different, and that’s okay. What works for one might not work for another, so try different calming activities and see what feels right for your child. With time, patience, and encouragement, they’ll learn how to handle big feelings in healthy ways.
If you’re concerned about your child’s emotional well-being, don’t hesitate to reach out to a pediatrician or mental health professional for guidance.
1 comment
Very nice summary!