In today’s fast-paced world, children often face stress and overwhelm just like adults do. As parents and caregivers, it’s essential to provide them with tools and activities to help them unwind and relax. In this article, we’ll explore 20 calming activities for kids designed to dial things down and find their inner peace taken from the new book How to Support Your Anxious Child by Poppy O’Neill. From simple breathing exercises to creative arts and crafts, these activities offer a variety of ways for children to manage their emotions and find tranquility in the midst of daily life. Whether it’s after a busy day at school or during moments of heightened emotions, these calming activities for kids will help bring a sense of calm and balance.
20 calming activities for kids
1. Make a calming playlist
The tunes that relax us vary from person to person. For you it might be classical music that soothes a frazzled mind but for your child only dance music will do. Human tastes rarely make sense so go with whatever works for your child and try not to judge.
You might like to try an app for affirmations (short, positive, repetitive messages), guided meditations (recorded instructions to focus on while meditating) or audiobooks if music isn’t quite right. Help them compile a relaxation playlist to plug into whenever they need a break from their thoughts.
2. Mindand body-calming activities for kids
Research has found that repeated, rhythmic activities work to relax and rewire the link between a child’s brain and their nervous system, making it easier for them to regulate their emotions.
Rhythmic activities include:
• Walking
• Dancing
• Running
• Bouncing on a trampoline
• Drumming
• Singing
• Yoga
• Breathing exercises
When your child is in the company of an adult they trust and feel comfortable with, a little of one or more of these calming activities for kids every day can have a marked effect on their mental health, according to research carried out by American psychiatrist Dr Bruce Perry.
3. Reading
Getting lost in a book is a wonderful way to relax and escape the real world for a while. Research has found that after just six minutes of reading, stress levels are reduced by up to 68 per cent.* What’s more, recent studies have discovered that reading fiction can improve your capacity for self-compassion. When we feel compassion for ourselves, we’re kinder and more accepting of our quirks and emotions, which leads to decreased anxiety.
Research popular books in the right age group and take your child to a library or bookshop to choose a few. There’s something out there for every child and many novels for young people come as part of a series, so there’ll be no shortage of reading material once they’ve found their niche.
*Source: University of Sussex
3. Colouring
Try a colouring book. Colouring has been found to have the same health benefits as meditation, allowing your child’s brain to switch off and focus on one thing, which in turn reduces anxiety and restores a sense of well-being. Regularly indulging in a simple, creative activity like colouring is a powerful tool for creating a calmer mind.
There are lots and lots of colouring books out there for all ages and tastes, so take the time to choose one that will appeal to your child. Pair it with a fresh pack of felt tips or colouring pencils for a truly special gift.
4. One-minute meditation
Try reading this simple meditation to your child, while they sit or lie somewhere warm and comfortable:
Breathe normally and relax your face. Close your eyes. Relax your shoulders, your arms, your tummy, your hips, your legs and your toes. Imagine yourself as a circular pool of water.
Thoughts or feelings might make ripples appear on your surface, but each one calms and disappears without effort. Beneath the surface you are always still, clear water. Perhaps there are small bright fish in the pool, can you follow them? They swim in slow circles, weaving through swaying green plants. Gentle beams of sunlight sparkle through the water. When you’re ready, follow one of the fish up to the surface – you can wiggle your toes to help you. Now, wiggle your bottom and shoulders, turn your head from side to side and slowly open your eyes.
5. Being in nature
Studies show fresh air has a calming effect on the body and mind, reducing the heart rate and stress considerably. There is always a lot to see and do in any green space, so why not visit your nearest park or nature reserve with your child?
Walking and climbing trees are excellent forms of exercise, and you can bring a little mindful attention to your surroundings by noticing the little things you come across. When you look closely, moss, seasonal finds such as conkers and acorns, small creatures, lichen and fungi are beautiful and fascinating. You could even encourage your child to take photos or sketch what they find.
6. Sport and exercise
Whatever your child’s temperament, there’s a form of exercise out there to suit them. Regular exercise has been found to reduce anxiety and build self-confidence, as well as being good for maintaining physical health and wellbeing. If competitive sport is their thing, look for local clubs – they often offer a free taster session.
For those who prefer a non-competitive environment there’s still plenty to choose from. Water sports and martial arts are great options to improve fitness as well as make new friends. If your child would prefer to exercise alone or with you, there are loads of yoga tutorials online for all ages, or simply pull on your running shoes and go jogging together.
7. Meditative hobbies
Activities where your child can use their hands in a methodical, rhythmic way have a calming effect on the brain and provide benefits such as lowered heart rate, healthier sleep patterns and improved mood – similar to meditation.
Try a few simple origami designs, or invest in materials for crafts such as cross-stitch, crochet or friendship bracelet making. Toys that allow for following instructions as well as creating freely – like Lego or Hama Beads – are fun at any age. Why not join in yourself?
8. Spend time with animals
Being around animals has been found to reduce anxiety in children and adults. Dogs and horses are often used in therapeutic settings as they provide a non-judgemental presence that aids communication and promotes a calm atmosphere, helping children regulate their emotions.
Interacting with pets or other animals provides a non-pressurized environment in which children can express themselves. Sharing affection and speaking to animals can be a lot less daunting than doing those things with other humans!
If you have a pet, you might like to encourage your child to spend more time with it. If not, look out for local farms where kids can have hands-on experiences with the animals, or set up a regular visit with a friend’s pet.
9. Journalling
Anxious thoughts have a habit of swirling around, repeating and amplifying themselves. Try giving your child a journal in which they can write down or draw what’s on their mind. Reassure them that they don’t have to write positive things, solve problems, make sense or show their journal to anyone (even you).
Try these prompts if they need a little inspiration:
• Describe or draw your emotions right now
• What thoughts are in your mind?
• What were three good things about today?
• What was the worst part of today?
The act of writing our thoughts down on paper means we can more easily let them go of them.
10. Grounding
Walking barefoot on grass, soil or sand has a naturally calming effect on the human body. Encourage your child to spend some time outside without shoes or socks on, and to pay attention to the sensations on the soles of their feet.
This is an exercise in mindfulness and it also puts your child in touch with the earth’s natural energy, bringing their attention out of their mind and into their body. Try the exercise together and see if you can feel the difference too.
11. Breathing
In times of anxiety, breathing can become shallow and erratic. It might feel strange to remind your child to breathe, so try coming down to their eyeline and breathing deeply together.
Here’s a simple breathing technique to teach your child:
Breathe in through your nose for five, hold for five, then breathe out through your mouth, making a sighing noise. Use your abdominal muscles to gently and completely empty your lungs.
Deep breathing helps release tension in the body, regulates levels of serotonin in the brain, improves mood and promotes a sense of well-being. If you teach your child how to breathe deeply, you’ll give them a valuable relaxation tool they can use whenever and wherever they need it.
12. Jump around
This one might seem out of place in a chapter about relaxation, but sometimes anxious energy needs to be burned off rather than soothed.
It can be hard to persuade some children to get moving! Suggest an activity your child won’t feel too silly doing. Here are a few ideas to get you started:
• Doing some jumping jacks
• Sprinting up and down the garden
• Trying out a high-energy dance routine
• Playing a ball game
• Running vigorously on the spot
Think of it as chasing away anxiety. Moving in this way gets the attention out of their head and into their body, burns off nervous energy and helps regulate their breathing.
13. Make a den
Some children may benefit from a “den” they can retreat to when they are feeling anxious. This could be a space under a table or even an indoor tepee. Make it cosy with cushions and blankets. It’s important to discuss with your child how they want to use this space. When they are in their den, do they want to be left alone or do they want your attention? Perhaps you could make signs to hang outside, saying things like “Do not disturb”, “I need a hug” or “Come and sit with me.”
14. Being silly
When anxiety is high, it can feel like things are very serious, with no room for joy. Help your child shift out of an anxious feeling with some good old-fashioned silliness, to bring a sense of lightness and laughter into each day.
Every family has its own brand of silliness, so whether it’s bringing up a hilarious shared memory, giving your pet a funny voice or lightening the mood by breaking wind, don’t be afraid to inject some levity at a well-chosen moment.
It’s important to note that use of silliness should not include any form of mocking of your child, or their emotions. In fact, one Italian study into humour and mental health found that fun and benevolent humour had a positive effect on worry and well-being, while use of negative humour like sarcasm and cynicism had the opposite effect.
15. Solving puzzles together
Brainteasers and puzzles can be a wonderful way to bond and relax with your child. Try online word or number games, or buy a book of age-appropriate puzzles you can pick up and work on together when the mood takes you.
Strike a balance between helping your child and allowing them to work things out for themselves. It’s OK to pretend you need help from your child with a puzzle in order to boost their confidence; let them participate, experience trial and error and learn by doing.
Facing and solving a problem together – even if that problem is a crossword or Sudoku grid – helps foster trust, collaboration and respect between you and your child. When a higher-stakes problem crops up in your child’s life, the experience of navigating these simple challenges together will help them feel confident in your ability to solve problems as a team.
16. Cuddle up
Studies have found that touch from our loved ones is essential to our mental health and helps reduce feelings of anxiety. Cuddles with your child are the obvious way to use touch to show we care and help them feel calm, but if your child isn’t into hugs there are plenty of other ways to show them love:
• A high five or fist bump
• A gentle squeeze on the arm
• Ruffling their hair
While it may not feel like a big deal to give a hand-squeeze or tap on the shoulder, gentle touch makes a big difference to how safe and calm we feel with each other.
17. Shake it off
In the animal kingdom, you’ll see most mammals deal with stressful or frightening situations by having a good shake straight afterwards. This works for humans too, and can be a quick way to help your child release tension and anxiety so they can relax.
Sit or stand near your child and invite them to “shake off” the anxiety with you. You could hold hands or suggest they mirror your movements – whatever feels most comfortable for the two of you. Start by wriggling your shoulders and let the rest of your body follow. Shake and wiggle each arm and leg, all the way to your fingers and toes. Notice how your bodies feel looser, lighter and less tense after a good shake.
18. Stretching
Stretching releases tension held in our muscles. When we feel anxious, we can unconsciously tense our muscles – commonly in the jaw or shoulders – so stretching can help reduce your child’s anxiety and find a more relaxed posture.
One of the best stretches for calming anxiety is a yoga pose called Child’s Pose. It’s incredibly relaxing because it releases tension in the muscles we most often tense when feeling stressed or anxious. Here’s how to do it:
Kneel on the floor with your bottom resting on the soles of your feet. Spread your knees wide and walk your hands forward, lowering your head as you go. Rest your head on the floor and stretch your arms forward, or bring them to your sides – whichever feels most peaceful. Relax and breathe deeply – you and your child can stay in Child’s Pose for as long as you like.
19. Physical needs
While your child’s anxiety exists separately from their basic bodily needs like food, water and sunlight, being without enough of these things certainly doesn’t help.
A glass of water, healthy snack, toilet break or 5 minutes of fresh air helps us feel a little more relaxed, whatever the situation, so it’s useful to get your child into the habit of tuning in to what their body needs.
As children get older they might not respond well to being prompted to hydrate or get some fresh air, so it’s important to pitch this strategy right. Here are some ideas:
• Offer a drink or snack
• Invite them for a walk around the block
• Ask what small thing would help them feel five per cent better
20. Deep pressure
Many children (and adults too) respond well to what therapists call Deep Pressure Stimulation. Studies show that the feeling of firm but safe pressure on our skin has a calming effect on the nervous system. It’s the theory behind why weighted blankets help soothe anxiety and there are lots of ways to try it with your child:
• Squish your child’s arms and torso between two soft cushions
• Wrap them up tightly in a blanket, like a burrito • Invest in a weighted blanket
• Bear hugs
• Cuddling a pet or weighted cuddly toy on their lap
Rather than present it as a tool for calming anxiety, it often works better if you make a game of it. Take turns being the burrito filling, see who can give the biggest hug or pretend you are making a weighted blanket lasagne.
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