44 Evidence-Based Coping Skills for Kids
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Key Takeaways:
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Like adults, children experience stress in daily life, whether that’s in school or among their peers. However, unlike adults, children may not be adequately prepared to manage these difficult situations. This is where developing appropriate coping skills for kids comes in handy.
Parents and caregivers are entrusted with helping children develop the very important ability to regulate their emotions and understand why they feel the way they do. This guide presents tips to help children build coping skills for moments when they can’t rely on others.
What are Coping Skills?
Coping skills are strategies for managing stressful situations. These skills range from simple breathing exercises to self-talk and physical activity.
Different people have different coping skills. What may give long-term relief to one person may not have the same effect on someone else. That’s why it’s important to identify which coping mechanisms work best for a person’s specific needs.
Why Coping Skills are Important for Kids
Coping skills are important for children to learn to help them regulate their emotions. Emotional regulation is all about understanding and responding to one’s feelings in a healthy way. Being able to apply this, especially in response to unpleasant experiences such as stress or frustration, can help children manage big feelings with calm and proactive behavior.
When children learn coping skills, they also build self-confidence and perseverance. Childhood may seem carefree, but it does not prevent children from experiencing difficulties at an early age, depending on circumstances. Having coping skills can help children feel more confident about getting through these difficult experiences. The skill of resilience can be learned and helps children adapt to adversity, stress, and uncertainty. With the right coping skills, kids know they are capable of thriving, even when challenges come their way.
Coping skills support better behavior at home and at school. Kids will inevitably encounter challenges in both the classroom and home environments. Whether it’s learning to share with their peers or following the rules set by their parents or caregivers at home, coping skills help kids develop positive behaviors that will set them up for success now and later in life.
Lastly, coping skills are able to prevent long-term anxiety and overwhelm in children. As noted above, children learn to manage strong emotions and build emotional resilience when dealing with stressful or difficult situations. This means that kids can handle stressors more effectively as they arise. The better kids can deal with stressors immediately, the less likely they are to have prolonged anxiety and overwhelm.
44 Evidence-Based Coping Skills for Kids
There are many coping skills available online, but not all have been proven effective for children. It’s essential to use evidence-based research to ensure children's safety and to encourage the development of age-appropriate coping skills.
Here are 44 evidence-based coping skills for kids:
1. 4-7-8 Breathing Technique
The 4-7-8 Breathing Technique is a calming exercise where you breathe in for 4 seconds, hold for 7 seconds, and slowly breathe out for 8 seconds. Research in young adults shows that it can improve heart rate variability and lower blood pressure, both of which are signs of reduced stress [*]. For kids, this slow, patterned breathing helps calm the body, reduce anxiety, and regain control during overwhelming moments.
2. Behavioral Activation
Behavioral Activation (BA) is a coping skill that involves planning and doing enjoyable or meaningful activities to boost mood. It has been found to be effective in reducing depression in adolescents [*]. By scheduling positive activities, kids learn that what they do affects how they feel. This is a powerful insight for building emotional resilience.
3. Bilateral Stimulation Activities (Right-Left Calming Techniques)
The Butterfly Hug is a simple self-soothing technique where a child crosses their arms over their chest and gently taps their shoulders in an alternating rhythm. Research with child disaster survivors found that using the Butterfly Hug during EMDR group sessions helped them in processing traumatic experiences more effectively [*]. This technique can promote feelings of safety and aid emotional healing for kids.
4. Body Scan
The Body Scan is a calming coping skill that kids can do by slowly paying attention to different parts of their bodies and noticing sensations without judgment. Studies with teenage participants show that even a short body scan can reduce anxiety symptoms. This also makes it an appropriate daily recovery practice for adolescent athletes. This skill helps young people relax their bodies, build an awareness of their feelings, and calm anxious thoughts [*].
5. Breathing Colors Visualization Technique
Slow breathing while imagining calming colors moving through the body can be used as a coping skill in people of all ages. This is called the Breathing Colors Visualization Technique, which research has shown to increase psychological relaxation by using deep breathing and guided imagery [*]. Although this research focused on adults, this technique helps children reduce stress, anxiety, and physical discomfort in a safe and easy-to-learn way.
6. Calm Down Corner
A Calm Down Corner is a small space filled with calming tools and sensory items where children can go to regulate their emotions. These spaces help children practice self-regulation in a safe, structured environment to build emotional awareness and a sense of security during overwhelming moments [*].
7. Cool Sensations
The Cool Sensations coping skill uses the body’s natural dive reflex (splashing cold water on the face or applying ice) to activate the parasympathetic nervous system and promote relaxation. While research is mostly focused on adults [*], this technique is also used in Dialectical Behavior Therapy (DBT) and adapted for adolescents. Because the body’s physiological response is the same in children, cooling the face can help slow heart rate and reduce stress, making it a simple and effective calming strategy for kids and adults alike.
8. Creative Outlets
Creative Outlets, such as art, music, writing, or movement, give children a healthy way to process and express emotions. Research with young participants shows that art therapy offers a powerful nonverbal outlet and helps children communicate feelings that may be hard to put into words. This is an effective coping skill that lowers psychological distress and improves emotional well-being in youth [*][*].
9. Distraction Coping Skills
Distraction Coping Skills help children by moving the focus away from distressing thoughts or intense emotions. Studies found that teaching this coping skill to adolescents can boost positive feelings and manage negative moods in the short term. Kids can lower their immediate emotional intensity by temporarily redirecting their attention. This can reduce the long-term risk of developing mental health issues [*].
10. Emotional Granularity Training (Beyond "Good" and "Bad" Feelings)
Emotional Granularity Training involves teaching children to move beyond the general terms "good" or "bad" by using specific words to label their feelings. Research shows that students with a sophisticated emotional vocabulary earn higher grades and demonstrate stronger social leadership skills. Pinpointing exactly how they feel can help kids better deal with social conflicts and improve their overall emotional competence [*].
11. Expressive Writing
Expressive Writing is a coping tool in which children write freely about their personal experiences and the emotions associated with them. A meta-analysis of youth aged 10 to 18 found that this practice leads to small but statistically significant improvements in psychological well-being. This outlet helps kids process complex life events into more organized, manageable thoughts [*].
12. Healthy Habits
Practicing Healthy Habits as a coping skill means maintaining consistent sleep, nutrition, and physical activity to build a foundation for emotional resilience. Studies confirm that physical activity is directly linked to better mental health in youth, while adequate sleep prevents risks to school performance and social behavior [*][*]. Making this a part of a child’s everyday life can help them handle the physical and mental demands of stress.
13. Heart-Focused Breathing
Heart-Focused Breathing is a technique in which children breathe slowly while focusing their attention on the area around their heart, with a positive emotion. Clinical studies found that this practice (called “cardiac coherence”) reduces heart rate and shifts one’s emotional stability to a state of calm. Children can use this coping mechanism as a quick way to self-regulate their physiology and break free from the "fight-or-flight" response during stressful moments [*].
14. Hope Box
A Hope Box is a physical or digital collection of meaningful items, photos, and reminders that help one stay positive. Research involving both veterans and youth health services indicates that these kits are highly effective at managing self-harm urges and increasing general coping skills [*][*]. Children can use this as a multisensory way to ground themselves and remember their self-worth during a crisis.
15. Humor Coping Skills
Humor Coping Skills involve using funny activities, jokes, or laughter to intentionally break the tension of a stressful situation. Integrative reviews show that humor therapy can effectively reduce symptoms of anxiety and depression [*], while "hospital clowns" have been proven to lower stress and pain in pediatric patients [*]. Learning to find the fun or humor in different circumstances helps kids reduce stress and develop a more positive attitude.
16. “I Feel” Statements
“I Feel” Statements are a communication tool for clearly and assertively expressing specific emotions and needs. One study found that using this specific statement reduced anxiety and depression levels in high school students [*]. By using these statements, kids can build the self-esteem necessary to handle bullying, peer pressure, and other social conflicts.
17. Inspirational Coping Skills
Inspirational Coping Skills uses motivational quotes, positive role models, and uplifting music to create a sense of hope. Validation studies on the "Hope Scale" have shown that higher levels of hopefulness are directly associated with a child’s ability to set and achieve goals, while another study shows how gratitude exercises improve adolescents’ well-being [*][*]. These practices help children keep a growth mindset and remain strong when facing challenges.
18. Loving-Kindness Practice
The Loving-Kindness Practice is a form of meditation where children mentally send well-wishes to themselves and others. Research tells us that compassion-based interventions improve children's prosociality and cognitive functioning [*]. This skill helps kids move from harsh self-criticism to more compassionate thoughts for themselves.
19. Mental Coping Skills
Mental Coping Skills involve using cognitive strategies like logical analysis, reframing thoughts, and problem-solving. Reviews of Cognitive Behavioral Therapy (CBT) show that these mental strategies are effective in treating both depression [*] and anger in youth [*]. By learning to think about their thinking, kids are able to challenge negative thoughts before they spiral.
20. Mental Vacation
A "Mental Vacation" uses guided imagery to help children visualize a peaceful, safe, and relaxing place. Studies on pediatric surgery patients showed that relaxation-guided imagery significantly reduces preoperative anxiety and postoperative physical pain [*]. This technique empowers children to take a mental vacation from overwhelming environments, like a busy classroom or a doctor's office, using only their imagination.
21. Mindful Observation
Mindful observation involves noticing thoughts and surroundings with curiosity instead of judgment. Research using the Child and Adolescent Mindfulness Measure found that kids who practice this have higher academic competence and fewer behavioral problems [*]. By learning to observe their stress without reacting to it, children can reduce impulsivity and improve their well-being.
22. Mood Support Kit
A Mood Support Kit comprises sensory items, such as stress balls, designed to help children feel grounded. Studies on sixth-grade students showed that using stress balls in the classroom improved their attention, writing abilities, and relationships with peers. These kits provide kids with a tangible way to soothe their nervous system [*].
23. Movement Coping Skills
Movement Coping Skills use physical activities like exercise and stretching to help kids release stress and improve their mood. Evidence from a 2016 study shows that regular physical activity significantly boosts a child’s self-esteem and confidence [*], while reducing the negative effects of sedentary screen time [*]. Staying active can reduce the physical aspects of stress and help kids cope.
24. Movement Mindfulness
Movement Mindfulness is the practice of staying fully present and aware of the body’s sensations during physical activities. Small-scale studies found that mindful movement programs help seven- and eight-year-old children improve their focus, behavior, self-control, and coordination [*]. Overall, Movement Mindfulness allows children to be fully present during physical movement without judgment, which is a great coping mechanism for managing stress and anxiety.
25. Affect Labeling (Naming Your Feelings)
Affect Labeling or Naming Your Feelings is the simple act of putting a specific name to a feeling, such as saying, “I feel frustrated.” Brain imaging studies show that naming an emotion quietens the amygdala (the brain's alarm center) and activates the prefrontal cortex responsible for emotional regulation [*][*]. These studies focused on adults; however, teaching children to name their feelings is a cornerstone of child therapy and social-emotional learning programs, supported by decades of clinical use.
26. Vagus Nerve Calming Techniques (Nervous System Soothers)
Vagus Nerve Calming Techniques involve specific physical actions, like deep breathing or humming, to signal the body’s rest-and-digest system to take over. One theoretical review explained that these techniques switch off the fight-or-flight response by stimulating the body's natural neural pathways for relaxation [*]. Breathing and other core techniques that calm the vagus nerve, including humming and cold-water application, are well-established strategies for adults and children alike.
27. Organizational Coping Skills
Organizational Coping Skills involve using tools like planners, checklists, and structured routines to manage daily stressors. Research involving children with ADHD found that teaching these specific planning skills leads to marked improvements in academic performance and family functioning [*]. By creating a predictable structure, kids can reduce the mental clutter that often leads to overwhelm and anxiety.
28. Physiological Sigh Breathing Technique
The Physiological Sigh Breathing Technique is a specific breathing pattern consisting of a double-inhale followed by a long, slow exhale. Research suggests that this technique reduces acute stress and improves mood more effectively than standard mindfulness meditation [*][*], providing children with a way to quickly reset their breathing and emotional state. While these studies involved adult participants, the physiological sigh is a natural breathing pattern observed across all ages, and the technique is being incorporated into youth programs, though direct studies involving children are still emerging.
29. Positive Self-Talk
Positive Self-Talk is the habit of replacing harsh, negative thoughts with encouraging and supportive statements. Long-term studies on childhood anxiety treatments show that teaching kids to use these supportive internal dialogues can significantly reduce anxiety for up to a year [*]. This skill helps children remain positive and face challenges head-on.
30. Problem-Solving
Problem-Solving is a structured process where kids identify a challenge, brainstorm solutions, evaluate them, and try again if needed. While studies suggest that problem-solving works best when paired with other emotional tools, it’s still an essential skill for getting through the challenges of daily life [*]. Learning this coping skill gives kids the confidence to move from passivity to an active role in solving the problem in front of them.
31. Productive Self-Talk
Productive Self-Talk is a strategic, action-focused approach to problem-solving and performance. It’s important not to confuse it with positive self-talk, which focuses on replacing negative thoughts with positive ones. Productive Self-Talk is about helping children adjust their self-talk to perform specific tasks. Research shows that this self-coaching behavior helps impulsive children make fewer mistakes [*] and improves the performance of adolescent athletes learning new, precision-based skills [*]. By talking themselves through a task, kids can increase their focus and successfully work through complex assignments.
32. Relaxation Coping Skills
Relaxation Coping Skills can help kids during stressful situations, and they include body-based calming techniques such as deep breathing, progressive muscle relaxation, meditation, visualization, and calming music. Clinical reviews confirm that these methods are highly effective at reducing anxiety and physical stress in young people [*][*]. These tools give children an array of options to physically decompress when they feel the weight of daily pressures.
33. Release Physical Tension
Coping with stress can make anyone of any age feel tense, so the Release Physical Tension coping mechanism is especially helpful in such situations. Kids who feel this tension can try physical activities that help release stress, such as exercise and stretching. Studies with 10- and 11-year-olds found that consistent relaxation training improved their short-term memory and ability to sustain attention [*]. By physically letting go of stress, kids clear the mental space needed to focus on school and social life.
34. Seeking Support
Seeking Support is the practice of identifying and reaching out to trusted adults or peers for help. While research highlights that stigma can sometimes make kids hesitant to ask for help [*], those who do are better equipped to navigate mental health challenges. Encouraging this skill teaches children they can lean on others for support instead of feeling pressured to do everything themselves [*].
35. Self-Care
Self-Care includes basic wellness, such as consistent sleep, nutrition, hygiene, and limited screen time. Research consistently links these foundational habits to better emotional health and improved academic performance in children and adolescents [*][*]. By prioritizing their basic needs, kids build a strong physical container that makes all other emotional coping skills more effective.
36. Sensory Anchoring
Sensory Anchoring is a grounding technique where children use their five senses to create feelings of safety and presence. Research on Dialectical Behavior Therapy for adolescents (DBT-A) validates this as a core distress tolerance skill that helps manage intense, self-harming urges [*]. Focusing on physical sensations allows kids to interrupt an emotional spiral and create an immediate sense of internal safety.
37. Sensory Coping Skills
Sensory Coping Skills can be practiced by using physical objects like fidgets, stress balls, or different textures to help the body regulate. A study of sixth-grade learners found that using stress balls helped students focus their attention and improved their interactions with peers [*]. By giving their hands a repetitive task, children can satisfy their sensory needs and stay more grounded during classroom or home activities.
38. Social Connection
Practicing Social Connection means building and maintaining supportive relationships with family, friends, and mentors. Research indicates that perceived social support is a major predictor of academic success and psychological adjustment in early adolescence [*][*]. Encouraging kids to reach out to others helps them feel seen and understood, which acts as a powerful buffer against the negative effects of stress.
39. Square Breathing Technique
The Square Breathing Technique, or box breathing, is a patterned technique where you inhale, hold, exhale, and hold for equal counts of four. While much of the research focuses on adult participants, systematic reviews demonstrate that slow and structured respiration reduces physiological arousal [*][*]. This gives children a simple guide to follow when they need to lower their heart rate and calm their minds.
40. Take a Break
Taking a Break as a coping skill involves temporarily leaving a stressful environment. A meta-analysis of over 300 studies found that this strategy is highly effective for emotion regulation, especially for those who struggle to manage intense feelings [*]. Teaching a child to step away for a few minutes allows their emotional thermometer to drop before a situation escalates.
41. Thought Detective
The Thought Detective coping skill teaches children to examine their thoughts like a detective to see if they are based on evidence. Studies show that children as young as five can identify thoughts and connect them to their feelings, which is the foundation of cognitive therapy and the basis for cognitive restructuring [*]. This empowers kids to challenge negative self-talk and replace scary thoughts with more realistic, balanced ones.
42. Triangle Breathing
Triangle Breathing is a simplified relaxation technique in which a child breathes in, holds, and breathes out for three counts each while visualizing a triangle. While clinical research on slow breathing often focuses on adults, the physiological benefits of calming the nervous system are universal across all age groups [*][*]. Because it has a shorter count and is easier to follow, triangle breathing is an ideal relaxation skill for younger children.
43. Values-Based Problem-Solving
Values-Based Problem-Solving involves making choices that align with a child’s personal values. Systematic reviews of Acceptance and Commitment Therapy (ACT) show that clarifying values helps children and adolescents manage depression and make better social decisions [*][*]. Kids can find more meaningful and effective solutions to their daily challenges when they are able to reflect on the kind of person they want to be.
44. Worry Box
A Worry Box is a physical container where children can deposit their written worries for later during scheduled worry time. Research on worry postponement in children found that this intervention significantly reduces perseverative thoughts and even reduces physical symptoms such as stomachaches [*]. This helps children learn that while their worries are valid, they don't have to carry them around or focus on them every minute of the day.
The Bottom Line
Coping skills are essential for any child’s well-being, whether mental, emotional, or physical. Just because kids are young does not mean they won’t face adversity or challenges in their day-to-day lives. This makes coping strategies even more important to learn at a young age. Relying on these evidence-based skills can help your child become more confident in their ability to cope and get through tough times. As they grow into adolescence and eventually adulthood, they’ll carry these skills with them and can face whatever life throws their way.
For even more resources on coping skills for kids, check out our coping skills worksheets.
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