20 Coping Skills to Help Manage Anxiety in Kids

Key Takeaways:

Feeling anxious at times is a normal part of growing up, especially during situations like taking a test, starting at a new school, or meeting new people.
Coping skills help by giving children ways to calm their bodies and manage their thoughts.
Encourage your child to try different coping skills, such as deep breathing, journaling, or movement, so they can find what works best for them.

It’s completely normal for kids to feel anxious sometimes, whether it is before a test, in a new social setting, or during big changes. But when those worries start to feel overwhelming or happen more frequently, having coping skills for anxiety can help [*].

The truth is, there is no one-size-fits-all approach. Some children feel better after moving their bodies, while others may open up more through journaling, drawing, or deep breathing. What matters most is helping them discover what works for them.

As parents and caregivers, we can guide children in building these healthy coping habits early on, so when stress comes up, they have tools that help them feel more in control.

20 Coping Skills to Help Manage Anxiety in Kids

Coping with anxiety can involve a variety of techniques you can explore together.

A helpful way to get started is by introducing one or two simple strategies and practicing them when your child is calm. This is the perfect time to help them learn and feel comfortable using these skills. See the list below for coping skills they can start using.

1. Breathing Exercise

Deep breathing helps the body return to balance by activating the parasympathetic nervous system, which is responsible for calming us down. As your child takes slow, steady breaths, their heart rate slows, the lungs take in more oxygen, and tense muscles begin to relax.

This can be especially helpful in moments of worry, such as before a test, during a disagreement with a friend, or when they feel nervous about trying something new.

Try having your child breathe in for four counts and breathe out for four counts for about five minutes. You can also try fun variations, such as “bubble breathing,” where they imagine blowing bubbles slowly, or “blow out the candle,” to make practicing more engaging.

For more ideas, check out these breathing exercises for kids.

2. Grounding Exercise

Grounding is a mindfulness‑based technique that helps bring attention back to the present moment, which can interrupt anxious thoughts and reduce distress.

Some physical grounding exercises include taking a cold shower, shaking your whole body, or running in place to help “reset” your senses and bring awareness into the body. Another widely used method is the 5‑4‑3‑2‑1 technique, which involves naming:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

Focusing on the senses gives children a way to step out of anxious thoughts and into the present. They can use it in moments of worry, before major changes, or as a regular way to relax.

3. Guided Imagery

This relaxation technique taps into the imagination to make the body calmer and the mind quieter. It removes the person from a stressful circumstance, placing them in a controlled situation where they can recount pleasant images, sounds, smells, and tastes.

Research has shown that guided imagery can be especially helpful for preschoolers during medical procedures, such as dental visits [*].

Through guided imagery, a child might revisit their favorite places, such as the park or a specific restaurant, an enjoyable activity, such as a sport or hobby, or a fond memory, like a concert.

Children can practice guided imagery with a parent or caregiver, therapist, or in peer groups. When practicing guided imagery with a child, find a quiet space where you can get into a comfortable position. Consider following a guide if you’re new to this activity.

4. Mindful Meditation

Mindful meditation is one of the effective ways to cope with anxiety for children, especially those with attention difficulties.

Practicing meditation regularly helps manage anxious thoughts and allows kids to observe their feelings from a new perspective.

Children can benefit from meditation during situations such as the first day at a new school, before taking an important exam, or speaking in front of the class.

5. Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique where children tense a group of muscles, then slowly release them. This helps their bodies notice and release tension.

To get started, parents can guide their child through one muscle group at a time — like shoulders, hands, or legs — or use a guided audio recording from YouTube, a mobile app, or a wellness podcast.

PMR can be especially helpful in situations where children feel physically tense, such as before a sports game or when winding down at the end of a busy day.

6. Positive Affirmations

Positive affirmations are kind, encouraging statements children can tell themselves, such as “I am capable,” “I can handle this,” or “I am worthy of kindness.”

Research shows that affirmations work best when the child truly believes in what they are saying and repeats them regularly [*].

You can support this process by practicing affirmations together or reminding your child to use them during stressful moments. If they need extra guidance, check out our Daily Affirmations handout to help your child get started.

7. Journaling

Some parents wonder if journaling is really something kids can do. The good news is, yes, it’s a wonderful way for children to process their feelings.

Journaling is one of the most effective anxiety coping techniques, as it helps kids reflect on their thoughts.

You can start with simple, age-appropriate prompts such as “What made you happy today?” or “What made you feel worried?” and let your child write or draw their responses.

Over time, this practice can help them notice patterns in their emotions and uncover strategies that work best for them.

8. Physical Exercise

Families can use physical movement as a way to release endorphins, the body’s natural “feel-good” chemicals, which help regulate anxiety and boost mood.

Vigorous exercise, like running, dancing, or team sports, can be especially helpful when children need an outlet for intense emotions. Gentler activities, such as yoga, stretching, or walking, can help calm the body and mind during daily stress.

We also have a helpful resource that teaches young people how to manage stress through exercise.

9. Yoga

Yoga is a gentle practice that can effectively calm a child’s mind and body. It is a very old practice, which dates back to around 2000 BCE. It combines movement, breathing, and simple meditation techniques [*].

Research also suggests that yoga can be successfully incorporated into schools to help support students’ stress management.

Children can practice yoga by following simple poses like the mountain pose, seated forward bend, and legs up the wall, while focusing on slow, steady breathing.

10. Cognitive Reframing

Anxiety, especially in teenagers, can result in negative thinking patterns. Through cognitive restructuring (using cognitive behavioral therapy), children can learn to self-monitor unproductive thought patterns and question their assumptions.

While therapy is the best way to introduce cognitive restructuring, parents and caregivers can help kids reflect by asking the following questions:

Does negative self-talk provide some form of relief? Why do you think this makes you feel “better?”
How do you feel this behavior affects the people around you? Do you notice peers or adults responding differently?
How does this kind of self-talk affect your performance in school?

11. Drawing/Painting

Drawing or painting gives children a creative way to express thoughts and feelings they may not yet have the words for. Through colors, shapes, and images, they can express how they feel, which can help reduce anxiety.

This activity can be done almost anywhere, whether at home, in school, or even while waiting for an appointment.

12. Music

Music can be a powerful way to help children regulate their emotions. Listening to calming music can slow the heart rate and create a sense of safety, while upbeat songs can lift mood and release energy.

Research has shown that music-based interventions can reduce anxiety levels, especially in stressful settings like medical environments [*].

This can be as simple as creating a “calm playlist” your child can turn to before bedtime, during homework, or after a tough day. Some children also enjoy humming, singing, or playing simple instruments to express how they feel.

13. Counting

Counting is a simple but effective way to help children slow down racing thoughts. As they focus on numbers, their brain shifts away from worry and into something predictable.

You can try counting slowly from 1 to 10 together, counting backwards, or even pairing counting with breathing (inhale for 4, exhale for 4). This can be especially helpful in moments like waiting for their turn or feeling overwhelmed in class.

14. Labeling Emotions

Giving kids the words to express their emotions, such as “I feel nervous” or “I feel frustrated,” can significantly reduce the intensity of what they’re experiencing. Their feelings become easier to manage.

You can model this by naming emotions out loud. Ask simple questions like, “What are you feeling right now?” or “Where do you feel it in your body?”

Here’s a poster that helps kids identify and name different emotions they’re experiencing. It also includes a separate feelings thermometer, along with coping skills they can choose from based on how intense their emotions feel.

15. Nature Walk

There’s something about fresh air, greenery, and gentle movement that naturally helps calm the mind and body.

Having a simple walk around the neighborhood, spending time at the park, or even sitting outside can help. You can make it engaging by asking your child to notice things like birds, colors, or sounds around them.

A review found that nature has a positive effect on children’s and adolescents’ mental health and well-being, and that nature can be experienced in different forms — from built environments with natural elements to fully natural settings [*].

16. White Noise

White noise or calming background sounds can help reduce overstimulation and create a sense of calm, especially in unpredictable environments for children.

Sounds like rain, ocean waves, or soft static can help block out sudden noises and distractions. This can be especially helpful during transitions like bedtime, study time, or when settling into a new place.

You can use a white noise machine, an app, or simple recordings online.

17. Calm Down Corner

A calm-down corner is a designated space where your child can go to relax and reset. It’s not a time-out space, but a supportive area filled with comforting items like soft pillows, sensory toys, books, or calming visuals.

Having a consistent place to go helps children feel safe. It gives them an option when emotions feel overwhelming. This can be especially useful during meltdowns or after a stressful moment.

Creating one doesn’t have to be complicated, whether it’s at home or in the classroom. Read this article to learn tips for setting up a calm-down corner that truly supports emotional regulation.

18. Positive Self-Talk

We all have that little voice in our heads, and for anxious children, that voice can sometimes be harsh. Teaching kids to talk back to that voice with something kinder and more realistic is a skill that benefits them for life.

A child who always thinks, “I can't handle this,” can gradually learn to say instead, “I’m nervous, but I’ve handled hard things before.” Consistency is key — the more children practice responding to their fears with positivity rather than judgment, the more naturally it begins to feel.

You can play a big role here simply by speaking your own encouraging thoughts aloud. This shows your child that even grown-ups practice being kind to themselves.

19. Role-Playing

When children don't know what to expect from a situation, their minds tend to assume the worst-case scenario. Role-playing is an effective way to reduce that uncertainty by letting children rehearse challenging moments before they actually happen.

The idea is straightforward: you and your child act out a scenario that makes them nervous, such as speaking in front of the class or meeting a new classmate.

The key to effective role-playing is keeping it relaxed and even fun. If it starts to feel like a test or a lecture, children will disengage.

You can let your child choose their role. Sometimes they want to be themselves. Other times, they’d rather play the teacher or the new classmate while you take on their role. Start with easier scenarios before working up to the ones that feel most overwhelming.

20. Reading

Reading can be both calming and educational for children who feel anxious. Stories can help them feel less alone.

For instance, a child who is nervous about starting school may feel comforted reading about a character going through the same experience and finding ways to cope.

Feel free to check out our list of 10 books about feelings and emotions, as well as our collection of books that focus on separation anxiety.

The Bottom Line

Occasional anxiety is a normal part of growing up for kids. Knowing when to seek extra support can help them learn how to deal with anxiety in healthy, age-appropriate ways.

Simple, consistent coping strategies can make a meaningful difference. When practiced regularly, these skills can help prevent anxiety from interfering with school, family life, and friendships.

If you’re looking for more support, explore our comprehensive collection of Anxiety Worksheets.

References:

Anxiety in children. (2025, June 2). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/anxiety-in-children
Ko, Y. C., Chou, A. H., Wu, C. F., Chen, J., & Chen, C. Y. (2021). Using Guided Imagery to Relieve the Anxiety of Preschool Children Undergoing Dental Procedures. Journal of perianesthesia nursing : official journal of the American Society of PeriAnesthesia Nurses, 36(1), 18–23. https://doi.org/10.1016/j.jopan.2020.04.007
Farrell, Grace & Sox, Diana. (2021). Positive Affirmations and Their Effect on Children’s Moods in an Elementary Classroom. Journal of Student Research. 10. 10.47611/jsrhs.v10i3.1715.
Khunti, K., Boniface, S., Norris, E., De Oliveira, C. M., & Shelton, N. (2022). The effects of yoga on mental health in school-aged children: A Systematic Review and Narrative Synthesis of Randomised Control Trials. Clinical Child Psychology and Psychiatry, 28(3), 1217. https://doi.org/10.1177/13591045221136016
Thoma, M. V., Marca, R. L., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The Effect of Music on the Human Stress Response. PLoS ONE, 8(8), e70156. https://doi.org/10.1371/journal.pone.0070156
Lomax, T., Butler, J., Cipriani, A., & Singh, I. (2024). Effect of nature on the mental health and well-being of children and adolescents: Meta-review. The British Journal of Psychiatry, 225(3), 401. https://doi.org/10.1192/bjp.2024.109