Childhood anxiety is a common but often misunderstood issue that many children face. According to the Anxiety and Depression Association of America, approximately 25% of children between the ages of 13 and 18 experience anxiety disorders. Anxiety in children can manifest in various ways, including excessive worry, fear, nervousness, and avoidance behaviors.
Activities for children with anxiety to help in dealing with anxiety or finding effective coping mechanisms is crucial. Coping mechanisms not only help children manage their anxiety in the short term but also teach them valuable skills to navigate their emotions as they grow older.
In this blog post, we’ll explore 20 special activities specifically designed to help children with anxiety stay calm and find relief from their worries. From deep breathing exercises to art therapy, nature walks, and more, these activities provide children with healthy and effective ways to manage their anxiety and promote emotional well-being.
Special Activities For Children With Anxiety
1. Deep Breathing Exercises
- Deep breathing, also known as diaphragmatic breathing, is a simple yet powerful technique for calming the mind and body.
- When we’re anxious, our breathing tends to become shallow and rapid, which can increase feelings of stress and panic.
- Deep breathing exercises involve taking slow, deep breaths to activate the body’s relaxation response and reduce anxiety.
Step-by-step guide for children:
- Find a comfortable and quiet place to sit or lie down.
- Close your eyes and take a slow, deep breath in through your nose, counting to four as you inhale.
- Hold your breath for a moment, then slowly exhale through your mouth, counting to four again.
- Continue this pattern, breathing in slowly through your nose and out through your mouth, focusing on the rise and fall of your belly with each breath.
Importance of deep breathing in reducing anxiety:
- Deep breathing helps to activate the body’s relaxation response, reducing the production of stress hormones like cortisol and adrenaline.
- It promotes feelings of calmness and relaxation by slowing down the heart rate and lowering blood pressure.
- Teaching children deep breathing techniques gives them a simple and effective tool for managing their anxiety whenever they start to feel overwhelmed or stressed.
2. Mindfulness Meditation
- Mindfulness meditation is a practice that involves focusing the mind on the present moment without judgment.
- For children, mindfulness meditation can be a helpful tool for managing anxiety, improving concentration, and promoting emotional well-being.
- It teaches children to pay attention to their thoughts, feelings, and sensations in a non-reactive way, helping them develop greater self-awareness and emotional resilience.
Simple mindfulness exercises for kids:
- Breathing Buddies: Have your child lie down with a stuffed animal on their belly. Ask them to watch their stuffed animal rise and fall with each breath, focusing their attention on the sensation of their breath moving in and out of their body.
- Mindful Listening: Sit in a quiet space with your child and ask them to close their eyes. Together, listen carefully to the sounds around you, focusing on each sound as it comes and goes. Encourage your child to notice the different sounds without judgment.
- Sensory Awareness: Guide your child through a sensory awareness exercise by asking them to notice five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
Benefits of mindfulness for anxiety:
- Mindfulness meditation teaches children to observe their thoughts and feelings without becoming overwhelmed by them, reducing anxiety and stress.
- It promotes relaxation by activating the body’s relaxation response, lowering heart rate and blood pressure.
- Regular practice of mindfulness meditation can help children develop greater emotional resilience, improve their ability to focus, and enhance their overall sense of well-being.
3. Sensory Bottles
- Sensory bottles are a simple and effective tool for helping children regulate their emotions and calm anxiety.
- They are typically clear plastic bottles filled with a variety of materials such as water, glitter, beads, and other small objects.
- As children shake or turn the bottles, they can watch the materials inside move and swirl, providing a soothing sensory experience.
DIY sensory bottle ideas:
- Glitter Bottle: Fill a clear plastic bottle with water and add glitter glue or glitter. Secure the lid tightly and shake to distribute the glitter.
- Nature Discovery Bottle: Fill a bottle with water and add small natural objects such as shells, rocks, and dried flowers. Secure the lid tightly and shake to create a nature-inspired sensory experience.
- Calming Ocean Bottle: Fill a bottle with water and add blue food coloring, a few drops of baby oil, and small sea creatures or plastic fish. Secure the lid tightly and shake to create an ocean-inspired sensory experience.
How sensory bottles can help calm anxious children:
- Sensory bottles provide a calming visual and tactile experience that can help children regulate their emotions and reduce anxiety.
- Watching the materials inside the bottles move and swirl can be mesmerizing and distracting, helping children shift their focus away from their worries.
- Sensory bottles are portable and can be used anywhere, making them a convenient tool for helping anxious children calm down in stressful situations.
4. Art Therapy
Importance of art therapy for children with anxiety:
- Art therapy provides children with a creative outlet for expressing their thoughts, feelings, and emotions in a non-verbal way.
- For children with anxiety, art therapy can be particularly beneficial as it allows them to externalize their worries and fears, making them easier to understand and manage.
- Engaging in art activities can help children relax, reduce stress, and improve their overall sense of well-being.
Easy art activities for anxiety relief:
- Drawing Emotions: Give your child a piece of paper and ask them to draw how they’re feeling using colors, shapes, and lines.
- Scribble Art: Have your child make a random scribble on a piece of paper, then turn the scribble into a picture by adding details and coloring it in.
- Mindful Coloring: Provide your child with coloring sheets and colored pencils or markers. Encourage them to color mindfully, focusing on the sensation of the crayon or marker moving across the paper.
How art therapy encourages self-expression and relaxation:
- Art therapy encourages children to express themselves creatively, allowing them to communicate their thoughts and feelings in a safe and non-threatening way.
- Engaging in art activities can be calming and meditative, helping children relax and reduce anxiety.
- Art therapy promotes self-expression and self-discovery, helping children gain insight into their emotions and develop healthy coping strategies for managing anxiety.
5. Nature Walks
Benefits of nature for reducing anxiety:
- Spending time in nature has been shown to reduce stress, anxiety, and depression in both children and adults.
- Natural environments have a calming effect on the mind and body, helping to reduce the production of stress hormones and promote relaxation.
- Connecting with nature can improve mood, boost self-esteem, and increase feelings of well-being.
Tips for enjoyable nature walks with children:
- Choose child-friendly trails: Select trails that are suitable for children and offer interesting sights and sounds along the way.
- Bring a nature journal: Encourage your child to observe and record what they see, hear, and feel during the walk.
- Engage the senses: Encourage your child to touch, smell, and listen to the natural environment around them. Point out interesting plants, animals, and landmarks along the way.
How connecting with nature can calm anxious minds:
- Nature has a soothing effect on the mind and body, helping to reduce anxiety and promote relaxation.
- Being in nature encourages mindfulness and presence, allowing children to focus on the present moment and let go of worries and stress.
- The sights, sounds, and smells of nature stimulate the senses and provide a sensory-rich experience that can help calm anxious minds.
6. Yoga for Kids
- Yoga is a gentle and effective way for children to reduce stress, anxiety, and improve their overall well-being.
- It combines physical postures, breathing exercises, and mindfulness techniques to promote relaxation and self-awareness.
- Yoga for children is adapted to be fun, engaging, and age-appropriate, making it an enjoyable activity for kids of all ages.
Simple yoga poses for anxiety relief:
- Balloon Breath: Have your child sit or stand tall with their arms by their sides. Inhale deeply through the nose, then raise their arms overhead, imagining they are filling up a balloon. Exhale through the mouth, lowering their arms back down.
- Butterfly Pose: Have your child sit on the floor with the soles of their feet together, knees bent out to the sides. Encourage them to gently flap their knees up and down like butterfly wings while taking deep breaths in and out.
- Child’s Pose: Have your child kneel on the floor, then sit back on their heels and fold forward, resting their forehead on the ground and reaching their arms out in front of them. Encourage them to take slow, deep breaths as they relax into the pose.
How yoga helps children relax and stay calm:
- Yoga helps children learn to regulate their emotions and calm their minds through breathing exercises and mindful movement.
- The physical postures in yoga help release tension from the body, promoting relaxation and reducing stress.
- Yoga teaches children important life skills such as focus, concentration, and self-control, helping them navigate challenging situations with greater ease and resilience.
7. Journaling
Importance of journaling for children with anxiety:
- Journaling provides children with a safe and private outlet for expressing their thoughts, feelings, and worries.
- Writing about their experiences can help children make sense of their emotions and develop healthy coping strategies for managing anxiety.
- Journaling can also serve as a valuable tool for tracking patterns and triggers of anxiety, helping children identify strategies for managing their symptoms.
Prompts for anxiety-relieving journal entries:
- Gratitude Journaling: Have your child write down three things they are grateful for each day, no matter how big or small.
- Worry Journaling: Encourage your child to write down their worries and fears, then brainstorm possible solutions or coping strategies for each one.
- Mindfulness Journaling: Have your child write about a moment in their day when they felt calm and at peace, focusing on the sights, sounds, and sensations of that moment.
How journaling helps children express their feelings and worries:
- Journaling provides children with a non-judgmental space to express themselves freely and openly.
- Writing about their feelings and worries can help children gain insight into their emotions and develop a sense of control over their anxiety.
- Journaling encourages self-reflection and self-awareness, helping children develop a deeper understanding of themselves and their experiences.
8. Progressive Muscle Relaxation
Explanation of progressive muscle relaxation:
- Progressive muscle relaxation (PMR) is a relaxation technique that involves tensing and then relaxing different muscle groups in the body.
- By deliberately tensing and relaxing the muscles, PMR helps release physical tension and reduce feelings of anxiety and stress.
- PMR can be especially beneficial for children with anxiety as it teaches them to recognize and release tension in their bodies, promoting a sense of calm and relaxation.
Step-by-step guide for children:
- Find a quiet and comfortable space: Have your child lie down on their back or sit in a comfortable chair with their eyes closed.
- Tense and relax each muscle group: Start by tensing the muscles in one part of the body (e.g., the hands) for 5-10 seconds, then release and relax the muscles completely. Move on to the next muscle group (e.g., the arms), repeating the process until you have tensed and relaxed all the major muscle groups in the body.
- Focus on the sensations: Encourage your child to pay attention to the difference between the feeling of tension and relaxation in each muscle group.
Benefits of progressive muscle relaxation for anxiety relief:
- PMR helps children become more aware of the physical signs of anxiety, such as muscle tension, and teaches them how to release that tension.
- By promoting relaxation in the body, PMR triggers the body’s relaxation response, reducing the production of stress hormones and promoting a sense of calm.
- Regular practice of PMR can help children manage their anxiety more effectively, providing them with a simple and practical tool for reducing stress and promoting emotional well-being.
9. Aromatherapy
- Aromatherapy involves using essential oils extracted from plants to promote physical and emotional well-being.
- For children with anxiety, aromatherapy can be a safe and effective way to promote relaxation, reduce stress, and improve sleep.
- When inhaled, the aromatic compounds in essential oils stimulate the olfactory system, sending signals to the brain that can have a powerful effect on mood and emotions.
Safe essential oils for children with anxiety:
- Lavender: Known for its calming and relaxing properties, lavender essential oil can help reduce anxiety and promote better sleep.
- Chamomile: Chamomile essential oil has soothing and calming effects, making it ideal for relieving anxiety and promoting relaxation.
- Sweet orange: Sweet orange essential oil has uplifting and mood-boosting properties, making it a great choice for reducing stress and anxiety.
How aromatherapy can promote relaxation and calmness:
- Inhaling the aroma of essential oils can help activate the body’s relaxation response, reducing the production of stress hormones and promoting a sense of calm.
- Aromatherapy can be used in a variety of ways, including through inhalation, massage, and bath soaks, providing children with a range of options for incorporating it into their daily routine.
- Using essential oils in a diffuser or as part of a calming bedtime routine can help children relax and unwind, promoting better sleep and overall emotional well-being.
10. Guided Imagery
Explanation of guided imagery for children:
- Guided imagery is a relaxation technique that involves using the imagination to create calming and peaceful mental images.
- For children, guided imagery can be a fun and engaging way to reduce anxiety, promote relaxation, and improve self-confidence.
- Guided imagery scripts typically involve leading children through a series of visualizations, encouraging them to imagine themselves in a safe and peaceful environment.
Sample guided imagery scripts:
- The Safe Place: Imagine yourself in a beautiful and peaceful place in nature. Picture yourself surrounded by trees, flowers, and animals. Feel the warmth of the sun on your skin and the gentle breeze on your face. Take a deep breath and let yourself relax completely.
- The Balloon: Imagine that you are holding a big, colorful balloon. With each deep breath you take, imagine the balloon getting bigger and bigger, filling up with all of your worries and fears. Now, when you’re ready, let go of the balloon and watch as it floats away into the sky, taking your worries with it.
How guided imagery helps children relax and manage anxiety:
- Guided imagery helps children shift their focus away from their worries and fears, allowing them to relax and unwind.
- By encouraging children to use their imagination, guided imagery promotes creativity and self-expression, helping them develop a sense of control over their anxiety.
- Regular practice of guided imagery can help children develop greater self-awareness and emotional resilience, providing them with valuable tools for managing anxiety and promoting emotional well-being.
11. Music Therapy
Importance of music therapy for children with anxiety:
- Music therapy is a powerful tool for helping children manage anxiety, reduce stress, and improve mood.
- Listening to calming music can help regulate emotions, promote relaxation, and distract from anxious thoughts and feelings.
- Music therapy provides children with a safe and enjoyable way to express themselves and explore their emotions through music.
Calming music recommendations:
- Classical music: Classical music, such as Mozart, Bach, and Beethoven, is known for its calming and soothing effects on the mind and body.
- Nature sounds: Nature sounds, such as ocean waves, raindrops, and birdsong, can help create a peaceful and relaxing environment.
- Instrumental music: Instrumental music, such as piano or guitar melodies, can help children relax and unwind without the distraction of lyrics.
How music therapy can reduce anxiety and promote relaxation:
- Music therapy helps children regulate their emotions and reduce anxiety by providing a safe and enjoyable outlet for self-expression.
- Listening to calming music can help slow down the heart rate, lower blood pressure, and promote a sense of calm and relaxation.
- Music therapy encourages children to engage with their emotions in a positive and constructive way, helping them develop healthy coping strategies for managing anxiety.
12. Breathing with Shapes
Explanation of breathing exercises using shapes:
- Breathing with shapes is a simple and effective breathing exercise that helps children focus and relax.
- It involves tracing different shapes with their finger while taking slow, deep breaths.
Step-by-step guide for children:
- Choose a shape: Draw a simple shape, such as a square, triangle, or circle, on a piece of paper.
- Trace the shape: With their finger, have your child trace the shape slowly and deliberately, while taking a deep breath in through their nose.
- Breathe out: As they trace the shape, have them slowly exhale through their mouth, following the outline of the shape with their finger.
How breathing with shapes can help children focus and relax:
- Breathing with shapes helps children focus their attention on their breath and the movement of their finger, helping to calm and quiet the mind.
- By combining deep breathing with a simple, repetitive movement, breathing with shapes provides children with a calming and grounding experience.
- This exercise can be especially helpful for children with anxiety as it teaches them a simple and effective technique for managing their emotions and promoting relaxation.
13. Hiking
Benefits of hiking for children with anxiety:
- Hiking provides children with an opportunity to connect with nature, which has been shown to reduce stress and anxiety.
- The physical activity involved in hiking helps release endorphins, which can improve mood and promote relaxation.
- Hiking allows children to explore their surroundings, engage their senses, and focus on the present moment, helping to reduce anxious thoughts and feelings.
Tips for hiking with anxious children:
- Start small: Begin with short, easy hikes and gradually increase the length and difficulty as your child becomes more comfortable.
- Focus on fun: Make hiking enjoyable by turning it into a game or scavenger hunt, or bringing along a picnic to enjoy along the way.
- Encourage mindfulness: Encourage your child to pay attention to their surroundings, focusing on the sights, sounds, and smells of nature.
How hiking promotes relaxation and reduces stress:
- Hiking provides children with an opportunity to disconnect from the stresses of daily life and connect with the natural world.
- Being in nature has a calming effect on the mind and body, helping to reduce stress and promote relaxation.
- The physical activity involved in hiking helps release endorphins, which can improve mood and reduce symptoms of anxiety and depression.
14. Tactile Activities
Importance of tactile activities for anxiety relief:
- Tactile activities provide children with a calming and soothing sensory experience, helping to reduce anxiety and promote relaxation.
- Engaging in tactile activities can help children regulate their emotions, improve focus and attention, and reduce stress.
Sensory activities for children with anxiety:
- Kinetic sand: Kinetic sand is a moldable and squishy sensory material that can be used to create shapes and sculptures.
- Playdough: Playdough is a versatile and tactile material that can be molded, squished, and shaped into endless creations.
- Fidget toys: Fidget toys, such as stress balls, squishy toys, and textured objects, provide children with a calming sensory experience.
How tactile activities help children stay calm:
- Tactile activities engage the senses and provide children with a calming and soothing sensory experience.
- Engaging in tactile activities can help children regulate their emotions, reduce stress, and improve focus and attention.
- Tactile activities provide children with a safe and enjoyable way to explore their senses and promote relaxation.
15. Animal Therapy
Benefits of animal therapy for children with anxiety:
- Animal therapy provides children with an opportunity to connect with animals in a safe and supportive environment.
- Interacting with animals has been shown to reduce stress, anxiety, and depression in children and adults.
- Animals provide unconditional love and acceptance, helping children feel valued, supported, and understood.
Activities involving animals for anxiety relief:
- Pet therapy: Spending time with a pet, such as a dog, cat, or rabbit, can provide children with comfort, companionship, and emotional support.
- Animal-assisted activities: Participating in activities such as horseback riding, petting zoos, and animal-assisted therapy can help children reduce anxiety and improve mood.
- Animal care: Taking care of a pet, such as feeding, grooming, and playing with them, can help children develop a sense of responsibility and self-confidence.
How interacting with animals can reduce stress and anxiety:
- Interacting with animals has been shown to release oxytocin, a hormone that promotes feelings of love, bonding, and relaxation.
- Animals provide children with unconditional love and acceptance, helping them feel valued, supported, and understood.
- The presence of animals can help children feel calmer, more relaxed, and less anxious, providing them with a natural and enjoyable way to reduce stress and anxiety.
16. Building Forts
Explanation of building forts as a calming activity:
- Building forts provides children with a creative and imaginative outlet for expressing themselves and reducing anxiety.
- Fort-building allows children to create a safe and cozy space where they can relax, unwind, and feel comfortable.
Tips for building forts with children:
- Gather materials: Collect blankets, pillows, cushions, and other materials to build your fort.
- Choose a location: Find a quiet and comfortable space where you can build your fort, such as a living room or bedroom.
- Get creative: Encourage your child to use their imagination and creativity to design and build their fort, adding special touches like fairy lights, stuffed animals, and cozy blankets.
How building forts promotes relaxation and comfort:
- Building forts provides children with a sense of control and autonomy, helping them feel safe, secure, and in control of their environment.
- Fort-building encourages creativity and imagination, allowing children to escape into a world of their own making and forget about their worries and fears.
17. Breathing with Shapes
Explanation of breathing exercises using shapes:
- Breathing with shapes is a mindfulness exercise that combines deep breathing with a simple visual focus.
- Children use their imagination to trace shapes with their finger while taking slow, deep breaths, helping them focus and relax.
Step-by-step guide for children:
- Choose a shape: Draw a simple shape, such as a square, triangle, or circle, on a piece of paper.
- Trace the shape: With their finger, have your child trace the shape slowly and deliberately, while taking a deep breath in through their nose.
- Breathe out: As they trace the shape, have them slowly exhale through their mouth, following the outline of the shape with their finger.
How breathing with shapes can help children focus and relax:
- Breathing with shapes provides children with a simple and effective way to focus their attention and calm their minds.
- By combining deep breathing with a simple, repetitive movement, breathing with shapes helps children relax and unwind.
- This exercise can be especially helpful for children with anxiety as it teaches them a simple and practical technique for managing their emotions and promoting relaxation.
18. Dance Therapy
- Dance therapy is a form of expressive therapy that uses movement and dance to promote emotional, social, and physical well-being.
- For children with anxiety, dance therapy can be a fun and enjoyable way to reduce stress, improve mood, and increase self-confidence.
- Dance therapy encourages children to express themselves creatively and authentically, helping them develop greater self-awareness and self-esteem.
Simple dance activities for anxiety relief:
- Free dance: Put on some music and encourage your child to move their body freely and spontaneously, expressing themselves through movement.
- Guided dance: Lead your child through a series of simple dance movements, focusing on slow, deliberate movements and deep breathing.
- Dance games: Play fun and interactive dance games with your child, such as freeze dance, musical chairs, or follow the leader.
How dance therapy promotes self-expression and relaxation:
- Dance therapy provides children with a safe and supportive environment to express themselves creatively and authentically.
- Moving their body through dance helps children release tension and stress, promoting relaxation and reducing anxiety.
- Dance therapy encourages children to connect with their emotions and express them through movement, helping them develop greater self-awareness and emotional resilience.
19. Cooking or Baking
Benefits of cooking or baking for children with anxiety:
- Cooking or baking provides children with a creative outlet for expressing themselves and reducing anxiety.
- Engaging in cooking or baking activities can help children develop important life skills such as planning, organization, and problem-solving.
- Cooking or baking promotes mindfulness and relaxation, helping children focus on the present moment and reduce stress.
Simple recipes for cooking or baking with children:
- Homemade pizza: Let your child choose their favorite toppings and help assemble their own personal pizza.
- Chocolate chip cookies: Mix together a simple cookie dough and let your child help shape and bake the cookies.
- Fruit salad: Have your child help wash, chop, and mix together their favorite fruits to make a colorful and delicious fruit salad.
How cooking or baking promotes relaxation and creativity:
- Cooking or baking provides children with a hands-on and sensory-rich experience that promotes relaxation and reduces stress.
- Following a recipe helps children develop important life skills such as reading, math, and problem-solving, while also promoting creativity and self-expression.
- Cooking or baking allows children to take pride in their accomplishments and enjoy the fruits of their labor, promoting a sense of confidence and self-esteem.
20. Positive Affirmations
Importance of positive affirmations for children with anxiety:
- Positive affirmations are positive statements that help children challenge and overcome negative thoughts and beliefs.
- For children with anxiety, positive affirmations can help build self-confidence, reduce self-doubt, and promote a positive self-image.
- Regularly practicing positive affirmations can help children develop a more optimistic and resilient mindset, making it easier for them to cope with stress and anxiety.
Examples of positive affirmations for children:
- “I am strong and capable.”
- “I am brave and courageous.”
- “I believe in myself and my abilities.”
How positive affirmations promote self-confidence and calmness:
- Positive affirmations help children challenge and overcome negative thoughts and beliefs, promoting a more positive and optimistic mindset.
- By repeating positive affirmations regularly, children can reprogram their subconscious mind, replacing negative self-talk with more empowering and uplifting messages.
- Positive affirmations promote self-confidence, self-esteem, and self-compassion, helping children develop a stronger sense of self-worth and resilience.
As parents and caregivers, it’s natural to want the best for our children, especially when it comes to their mental and emotional well-being. Finding healthy coping mechanisms for children with anxiety is crucial in helping them navigate their emotions and develop resilience.
It’s important to remember that every child is different, so it may take some trial and error to find the activities that work best for your child. Be patient and supportive, and encourage your child to explore different activities until they find what works for them.
By taking an active role in helping your child find healthy coping mechanisms for their anxiety, you can empower them to manage their emotions more effectively and build the skills they need to thrive in the face of life’s challenges. Together, you can help your child feel calm, confident, and capable of facing whatever comes their way.
