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Key Takeaways:
- Mental health skills can be taught early through fun, everyday routines.
- Simple activities such as mindful breathing, movement, and play can help kids manage stress.
- Mental health tools such as worry boxes and journaling can help kids release big emotions.
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Kids face stress too, whether it's because of school, friendships, or changes at home. Mental health is just as important as physical health, especially for children who are still learning to understand and manage their emotions.
The good news is that supporting kids’ mental health doesn't have to be difficult. Some of the best mental health activities for children can look like play.
From breathing exercises to silly dances, these activities help kids build self-awareness, emotional resilience, and healthy coping skills while having fun.
10 Fun Mental Health Activities for Kids
These activities all aim to help kids understand, express, and regulate their emotions in simple and fun ways. Some help calm the mind, while others help them be aware of their feelings, or just release stress and intense emotions.
Overall, these activities make mental health feel safe, fun, and part of everyday life, not something scary or only for “serious problems.”
1. Mindful Breathing
Mindful breathing is one of the simplest and most effective tools for helping kids calm their minds and bodies.
For younger children, they can start with color breathing. Kids can imagine inhaling their favorite color and exhaling with a color they associate with stress or worry. No counting is needed, which makes it accessible to little ones.
Triangle breathing is also another easy option, because it uses a simple 3-count pattern: inhale for 3 counts, hold for 3 counts, then exhale for 3 counts. For older kids ready for a bit more structure, they can try square breathing or 4-7-8 breathing.
Related: Deep Breathing Exercises for Kids
2. Journaling
Journaling gives kids a private, judgment-free space to process their thoughts and feelings. Writing about emotions helps children develop self-awareness and helps them release intense feelings.
Kids only need a blank notebook and a pen or pencil. For younger children or those who struggle with open-ended writing, prompts can be a helpful guide. Try simple prompts such as, “What made you smile today?” or “One act of kindness I did today was…”.
The Expressive Writing handout is recommended for kids just starting with journaling. It also includes writing prompts they can use.
Related: Journal Prompts for Kids
3. Feelings Charades
A charade is a game where you act something out without speaking, while others try to guess what it is. In feelings charades, kids act out emotions instead of words.
For example, a child pretends to be sad through slumped shoulders and a downcast face. Then the other children can guess the emotion. Kids can randomly pick different emotions from a bowl and take turns acting.
This is helpful for kids because it helps them recognize emotions through body language. The ability to recognize feelings is a foundational skill for mental health.
The Feelings List and Wheel handouts can help kids develop their emotional vocabulary, and can also be used as a reference for this game.
4. Yoga
Yoga combines movement and mindfulness, which is helpful not just for children’s physical health but also for their mental health. A 12-week study found that practicing yoga can help reduce stress and anxiety while improving overall emotional health [*].
Kids' yoga is best when it’s fun and imaginative. Mountain, star, and chair are great starting poses. You can use the handout as a reference. To make it more engaging, you can turn a session into a storytelling adventure.
You can start with, “Let’s go on a hike! We start by standing tall and still at the bottom of the mountain (mountain pose). As we climb to the top, we stretch our arms wide and look at the beautiful view (star pose). We’re tired, so we find a big rock to sit and rest on (chair pose).
To deepen the practice, you can pair sessions with the Yoga Worksheets for Kids.
Related: Yoga for Kids
5. Scavenger Hunt
A scavenger hunt is a game where kids are given a list of things to find, and they go around searching for them. This can help them slow down, engage their senses, and connect with the world around them. Plus, getting outside and spending time in nature and with friends can help boost their mood.
Create a list of items or experiences for kids to find using all five senses. For example, find something soft, listen for a bird, or find something yellow. This activity promotes presence and curiosity, and it can help children shift their focus away from their worries and back into the present moment.
6. Worry Box
A worry box is a tool where kids can write down their worries and put them into a box. Instead of keeping worries in their head, they can store them somewhere safe. The act of writing down a worry and physically placing it in a box gives kids a sense of release and control over their anxious thoughts.
To create one, decorate a small box or container together. When a child is feeling worried, they write or draw their concern on a slip of paper and place it inside the box. You might designate a special “worry time” each day to open the box together, discuss the worries, and problem-solve as needed.
The Worry Box Handout is a great go-to resource tool for this activity.
7. Silly Dance
A silly dance break is a joyful, spontaneous activity that boosts mood, burns off nervous energy, and helps kids shake out big emotions like frustration or sadness.
Put on a favorite upbeat song and encourage kids to move however feels good. They can wiggle their arms like spaghetti, jump like popcorn, or stomp like giants. You can make it more fun with freeze dance (pause the music and everyone freezes in a funny position) or by taking turns being the “dance leader”.
8. Body Scan
A body scan is a guided mindfulness exercise that helps children tune into physical sensations throughout their bodies. Many kids carry anxiety or stress in their bodies without realizing it.
Have the child lie down in a comfortable position and close their eyes. Guide them slowly to bring their attention through the body, starting at the top of the head and working down to the toes. Ask them to notice and then relax each body part. A 5-10 minute body scan is an excellent bedtime routine that promotes deeper, more restful sleep.
The Body Scan Handout walks kids step by step through the technique and includes tips to help them get the most out of the practice.
9. Positive Affirmations
Positive affirmations are statements that help children overcome negative self-talk and build a foundation of confidence. When repeated consistently, affirmations can gradually shift a child’s internal narrative from “I can’t” to “I can”.
Make affirmations a daily ritual, such as during the morning routine while brushing teeth or at bedtime. Encourage kids to say them out loud while looking in the mirror. Some examples include “I am brave,” “I am loved,” and “I can handle hard things.”
Help kids build their list of affirmations with the Positive Affirmations Worksheet.
Related: Positive Affirmations for Kids
10. Random Act of Kindness
Performing acts of kindness benefits both the giver and the receiver. According to a 2019 study, acts of kindness for just one week can increase happiness, regardless of whether the kindness is directed toward friends, strangers, or even oneself [*].
Kids often feel happier right after helping someone, and they see that their actions have a good impact on others. They can learn empathy, patience, and connection with others.
Start by brainstorming a list of kind acts that feel manageable for kids. Some ideas include holding the door open for someone or sharing a snack. You can even turn it into a weekly challenge.
For a ready-use resource that explores this topic further, you can check out the Managing Stress by Helping Others Handout.
The Bottom Line
Supporting children’s mental health doesn’t have to be complicated. Pick one activity from this list that feels like a natural fit for your child’s personality and routine and try it for a week. Observe what helps them feel calmer or more confident, then build from there.
If you’re looking for more mental health resources, you can check out our worksheets collections.
References:
- Castellote-Caballero Y, Carcelén-Fraile MC, Aibar-Almazán A, Rivas-Campo Y and González-Martín AM (2024) Yoga as a therapeutic approach to mental health in university students: a randomized controlled trial. Front. Public Health 12:1406937. doi: 10.3389/fpubh.2024.1406937
- Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi: 10.1080/00224545.2018.1469461. Epub 2018 May 15. PMID: 29702043.
