As parents, we're always on the lookout for ways to help our kids handle life's ups and downs. This article gives you 14 fun grounding activities to help kids stay calm, focused, and present. These techniques are great for helping kids develop both emotionally and mentally.
1. Reciting positive affirmations
Positive affirmations can really help kids build confidence and feel strong. Have your child repeat phrases like "I am brave" or "I can handle this." This practice helps keep them grounded by reinforcing positive thinking. A set of affirmation cards can make this activity easy and fun!
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2. Deep breathing
Deep breathing is a super effective grounding exercise. It teaches kids to focus on their breath, which can help reduce anxiety and bring a sense of calm. You can use a breathing ball or even just count with them to guide their breaths. Check out our breathing activities for kids for more ideas!
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3. 5-4-3-2-1 senses exercise
This exercise is all about tuning into the senses: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It helps kids stay present and connected to their surroundings. You can use everyday objects around the house for this one.
4. Feet on the ground
Have your child focus on the feeling of their feet touching the ground. This simple exercise helps bring their attention back to the present moment. Try it on different surfaces like a soft carpet or a textured mat to make it more engaging. Pair this with our grounding activities for kids to help your child stay centered.
5. Reorientation technique
This technique involves having kids focus on familiar surroundings or objects to help them feel safe and grounded. You can use family photos, favorite toys, or anything that makes them feel secure and calm. Combine this with our [mindfulness activities for kids](#) for added relaxation.
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6. Nature walk
Take a walk outside and encourage your child to really notice the world around them—the trees, the birds, the wind. This is a great way to promote mindfulness and grounding. A local park or garden is perfect for this activity. It also ties in well with our empathy activities for kids, as kids learn to appreciate nature.
7. Mindful eating
Teach your child to pay attention to the taste, texture, and smell of their food. This makes eating more mindful and helps them stay grounded in the moment. Trying out different foods can make this activity more exciting. You can also explore our gratitude activities for kids to foster a deeper appreciation for what they eat.
8. Listening to sounds
Ask your child to close their eyes and pick out different sounds they hear. This helps improve focus and grounding. Use a sound machine, nature sounds, or even simple musical instruments. It’s a fun activity that complements our tolerance activities for kids by encouraging listening skills.
9. Touching textures
Let your child feel different textures like smooth, rough, soft, or hard. This boosts sensory awareness and grounding. A sensory bin filled with various items is perfect for this. Pairing this with our kindness activities for kids can help them explore textures and feelings.
10. Counting backwards
Counting backwards is a simple trick to help kids refocus and stay grounded. You can use flashcards or a digital app to make it interactive. This exercise works well with our perseverance activities for kids to encourage persistence and focus.
11. Belly breathing
Teach your child to breathe deeply into their belly, watching it rise and fall. This reduces stress and helps them feel more grounded. Using a soft toy placed on their belly can make the exercise more fun and visual. For more calming activities, check out our patience activities for kids.
12. Temperature change (Holding ice)
Have your child hold an ice cube and focus on the sensation of cold. This simple trick helps them stay grounded in the moment. Make sure to have a towel handy! This activity can be paired with our anger management activities for teens to teach emotional regulation.
13. Visualization
Encourage your child to close their eyes and imagine a safe, happy place. Visualization can help them relax and stay grounded. You can use guided imagery books or apps for this activity. This pairs nicely with our forgiveness activities for kids, encouraging positive thinking.
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14. Body scan
Guide your child through a mental scan of their body, starting from their toes and moving up to their head. This helps them become more aware of their body and stay present. Use a guided meditation app for kids to make this easier. It also complements our integrity activities for kids by promoting self-awareness.
What are grounding activities for kids?
Grounding activities are exercises that help kids stay focused on the present moment, helping them manage their thoughts and emotions better.
What are some signs that a child needs grounding exercises?
If a child seems restless, has trouble focusing, feels anxious, or struggles to manage their emotions, grounding exercises might help them.
At what age can kids start grounding exercises?
Kids as young as three can start with simple grounding exercises, and these can be adapted as they grow older.
Conclusion
Teaching kids grounding techniques is a great way to help them handle stress and stay calm. These activities are fun and easy to add to their daily routine, and they offer long-lasting benefits for their emotional well-being. By guiding our kids through these exercises, we're helping them build a strong foundation for a more mindful and balanced life.
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Medically Reviewed by:
Dr. Lorena Koppel is a distinguished Child Clinical Psychologist based in Azuay, Ecuador, with over 26 years of experience at Monte Sinaí Hospital. She specializes in treating emotional disorders in children and adolescents, providing family counseling, and integrating theoretical and practical approaches in clinical psychology.
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