Looking for ways to help your anxious child? Explore simple, engaging activities that reduce anxiety in kids. Get started with these proven calming techniques.
If your child is struggling with worry and anxiety, they're not alone.
One in five children experiences anxiety that impacts their daily life.
As a parent, you're already taking an important step by looking for ways to support your child. Behavioral therapy, for example, is one common tool used to help manage feelings of anxiety. The good news is that there are also plenty of practical activities you can do with your child at home to help them cope with anxious feelings.
Think of these activities as tools for your parenting toolbox — simple techniques you can use whenever your child needs help calming the worries in their mind.
Some might work better than others for your child, and that's perfectly normal. Every child is unique, and finding the right mix of activities is part of the journey.
A calming glitter jar works like a snow globe — but with an important purpose.
This simple craft becomes a powerful tool that can help your child find peace during anxious moments.
Think of a glitter jar as a metaphor for your child's mind. When they're feeling anxious, their thoughts are like swirling glitter — scattered and overwhelming.
As they watch the glitter slowly settle, their mind can settle, too. It's a visual reminder that even the biggest worries eventually calm down.
What You'll Need:
Making Your Jar:
How to Use It: When your child feels worried or overwhelmed, encourage them to shake the jar. Have them take slow, deep breaths while watching the glitter swirl and settle. You might say something like, "Let's watch until you feel as calm as the glitter at the bottom."
Many parents find this works especially well as part of a bedtime routine or during homework time — moments when anxiety often peaks.
Keep it easily accessible, perhaps on your child's nightstand or in their study area.
Sometimes kids benefit from something tangible to hold when anxiety strikes.
That's where worry stones come in — these small, personalized stones can become a source of calm for your child to use whenever worries pop up.
What You'll Need:
Creating Your Stone:
Making It Therapeutic: While creating the stone, talk with your child about what makes them feel safe and calm. You might ask:
How to Use It: Teach your child to:
Pro tip: Many parents find it helpful to make their own worry stones, too. This shows your child that everyone — even adults — needs help managing worry sometimes.
Those nervous "butterflies" in your child's stomach can be turned into a calming superpower.
Butterfly belly breathing is a gentle, playful way to help kids understand how deep breathing can calm their anxious feelings.
What You'll Need:
Making It Work:
When to Use It:
Make it fun by asking, "How gently can we make our butterfly float?" or "Can we give our butterfly a peaceful ride?" The more playful it feels, the more likely your child will want to use this technique when worry strikes.
Think of a calm-down kit as your child's personal anxiety-busting toolbox.
Just as you wouldn't use a hammer to fix every home repair, different calming tools work for different worry moments.
This kit gives your child options for managing anxiety in their own way.
What to Include:
Making It Personal: Let your child decorate their kit's container, such as:
When to Use It:
Remember, the best calm-down kit is one your child helps create. As they use different items, talk about what works best. You can always update the contents as their needs change.
Sometimes anxiety needs a physical outlet — that's where a homemade stress ball comes in.
You can buy stress balls in many stores, but making your own adds a personal touch. This also gives your child a sense of ownership over their anxiety management tool.
What You'll Need:
Quick Steps:
When to Use It:
Parents love this activity because it's affordable and easy to replace. Kids love it because they can personalize their stress ball with different colors and materials.
Plus, it's small enough to keep in a pocket or backpack for quick anxiety relief.
When worries feel too big to handle, sometimes it helps to put them somewhere safe. A worry box gives your child a physical place to temporarily “store” their anxious thoughts or hold big feelings.
What You'll Need:
How It Works:
Parent Tip: Set a regular "worry time" — maybe 15 minutes before dinner — when you'll look at the worries together. This helps kids learn that while their worries are important, they don't have to think about them all day long.
A feelings journal isn't your typical diary — it's a safe space where your child can express their anxious thoughts without judgment. This is especially helpful for kids who find it hard to talk about their worries out loud.
What You'll Need:
Making It Special:
How to Use It:
Pro tip: Keep a journal yourself and have quiet journaling time together. This shows that writing about feelings is a valuable tool at any age.
Here's a breathing technique that's so simple and visual, even young children can master it. The Flower and Candle exercise turns deep breathing into a story that makes sense to kids — and it can work like magic during anxious moments.
What You'll Need:
How It Works:
When to Practice:
When anxiety makes your child feel wound up, sometimes the best solution is literally at their fingertips. Making and playing with slime isn't just fun — it's a science-backed way to calm anxious energy through sensory play.
What You'll Need:
Making Magic:
Why It Works:
Pro tip: Some kids prefer stretchy slime, while others like it more firm — experiment to find what works best.
Just like a regular thermometer measures temperature, an anxiety thermometer helps your child measure and understand their worries. It's a colorful, visual way to help kids recognize when anxiety is building and what to do about it.
What You'll Need:
Creating It Together:
How to Use It:
Pro tip: Take a photo of the finished thermometer and keep it on your phone. This way, you can do quick check-ins anywhere — at school, in the car, or during activities.
As you explore these activities with your child, you might have some questions.
The 3-3-3 rule is a simple grounding technique to help anxious kids connect with their surroundings.
Have your child name 3 things they can see, 3 things they can hear, and 3 things they can touch. This helps break the cycle of anxious thoughts by focusing on the present moment.
Look for these common signs that may indicate anxious feelings:
Practice these activities daily — even when your child isn't feeling anxious.
It's better to learn the tools during moments of calm, so they're easier to use during worried moments. Many parents find success by incorporating activities into regular routines, like doing calm-down jar time before homework or breathing exercises at bedtime.
Consider professional support if:
Absolutely! Group participation can normalize anxiety management and create a supportive family environment. Just remember that each child might prefer different activities or need varying levels of support.
Keep activities age-appropriate in length. For younger children (5-7), aim for 5-10 minutes. Older children might engage for 15-20 minutes. Watch your child's cues — if they're losing interest, it's okay to stop or switch activities.
Yes! When parents participate, it shows children that managing emotions is a normal part of life. It also creates opportunities for bonding and open discussion about feelings.
While these activities are a great way to help children deal with anxiety, there are times when more help may be needed.
Behavioral health services can help children with anxiety.
Find out today how you can help your child deal with anxiety and help them find peace.
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