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Calm-Down Toolkit for Kids

Four simple strategies children can use when they feel worried or scared

Self-CareInfographicFree ResourceLast reviewed April 2026

Calm-Down Toolkit for Kids

Four simple strategies children can use when they feel worried or scared

Calm-Down Toolkit for Kids

Four simple strategies children can use when they feel worried or scared

Children experience anxiety just as adults do, but they often lack the vocabulary and awareness to manage big feelings on their own. Reviews in the Journal of Clinical Child & Adolescent Psychology find that cognitive behavioral treatments, which teach children concrete coping skills and gradual exposure, are well-established treatments for childhood anxiety (Higa-McMillan et al., 2016). The four steps below give kids a simple, memorable routine they can practice whenever worry shows up.

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1. Talk About It
Tell a trusted grown-up or friend how you feel. Naming your feelings out loud helps your brain calm down. You might say, 'I feel scared' or 'My tummy feels funny.'
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2. Take a Deep Breath
Breathe in slowly through your nose while you count to four, then breathe out through your mouth while you count to six. Do this three times. Deep breathing sends a message to your body that you are safe.
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3. Do Something Fun
Pick an activity you enjoy: drawing, playing outside, listening to music, or reading a favorite book. Fun activities help shift your attention away from worry and release feel-good chemicals in your brain.
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4. Trust That You Will Be Okay
Remind yourself that worried feelings always pass. Say to yourself, 'I have handled tough feelings before, and I can handle this one too.' Each time you get through a worry, you become braver and stronger.
Tip for grown-ups: Practice these steps together during calm moments so your child can recall them more easily when anxiety strikes.
Feeling nervous is normal. It means your brain is trying to protect you!

References

  • Higa-McMillan, C. K., Francis, S. E., Rith-Najarian, L., & Chorpita, B. F. (2016). Evidence base update: 50 years of research on treatment for child and adolescent anxiety. Journal of Clinical Child & Adolescent Psychology, 45(2), 91-113. https://doi.org/10.1080/15374416.2015.1046177

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Common Questions

What is the Calm-Down Toolkit for Kids worksheet?

Children experience anxiety just as adults do, but they often lack the vocabulary and awareness to manage big feelings on their own.

How do I use the Calm-Down Toolkit for Kids worksheet?

Review this visual guide to understand the concept. Use it as a quick reference during sessions. Consider printing this and keeping it somewhere visible as a daily reminder.

Is the Calm-Down Toolkit for Kids worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Calm-Down Toolkit for Kids worksheet for?

It is designed for therapists and counselors doing self-care work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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