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Calm-Down Toolkit for Kids

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

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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. Research in the Journal of Clinical Child & Adolescent Psychology (2021) shows that teaching children concrete, age-appropriate coping strategies reduces anxiety severity and builds emotional resilience over time. 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.
Remember: Feeling nervous is normal. It means your brain is trying to protect you!

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