15 Effective Anxiety Activities for Kids That Help Them Feel Calmer and More in Control

Helping Children with Anxiety

Anxiety in children can present differently than it does in adults. While adults may articulate worry as racing thoughts or restlessness, kids often show anxiety through irritability, avoidance, physical complaints (including stomachaches), or behavioral changes. Because young children may not have the language to express what they feel, it’s crucial to offer tools that help them identify and regulate those feelings through action.

Why it matters now / problem it solves

Childhood anxiety is increasingly prevalent, with many parents reporting heightened symptoms in their children since the pandemic and the rise of academic and social pressures. Calming, sensory-based strategies provide actionable ways to support grounding in developmentally appropriate ways to help children self-soothe, understand their emotions, and gain confidence in managing distress.

What Makes Activities So Effective for Anxious Kids

Definition or breakdown

Various creative and fun activities can support emotional regulation, provide tools for grounding, help create a sense of control—all of which support anxiety. 

Example, tip, or case study

‍Take Nora, a 7-year-old who struggles with separation anxiety. When Jade began using a glitter jar at school drop-off, the routine of shaking it and watching the glitter settle became a visual cue for emotional calming before school. Over time, she began associating the activity with comfort and predictability—two crucial needs for anxious children. 

15 Calming Anxiety Activities for Kids

1. Make a Glitter Calming Jar: Engaging the visual senses and creative energy– glitter jars promote visual grounding and emotional regulation. Watching the glitter settle mirrors the process of calming the body and mind.
2. Create a Worry Box: Naming a worry can be an emotional release for children, while also providing a healthy boundary for not letting the “worry” consume them but acknowledging it, sharing how it makes them feel if they’d like, and writing the worry down on a small piece of paper to place in the box and release the weight of the worry. 
3. Design a Calm-Down Corner:  A designated space with soft textures, calming visuals, and sensory tools gives kids a go-to place for self-regulation.
4. Squeeze a DIY Stress Ball:  Simple tactile input can relieve muscle tension and redirect anxious energy.
5. This CBT-inspired naming activity helps children identify and externalize anxiety sensations, giving them power over their body’s response. The therapist prepares butterflies of various sizes in advance, cut from paper. During the session, the child is invited to talk about the physical sensations they experience when feeling worried—such as having "butterflies in their belly." They write different worries on the butterflies, using larger ones for bigger worries and smaller ones for minor concerns. The activity ends with a discussion about calming strategies, which the child writes down inside a paper butterfly net to symbolize “catching the butterflies” when anxiety arises. 
6. Try the Flower and Candle Breathing Trick: This simple breathing exercise uses playful imagery to help children practice deep, paced breathing—a proven way to calm the nervous system. Teach the child to imagine holding a flower in one hand and a candle in the other. As they inhale deeply through their nose, they “smell the flower,” and as they exhale slowly through their mouth, they “blow out the candle.” The visual metaphor makes the concept of controlled breathing more accessible and engaging, especially for younger children who may struggle to follow abstract instructions. This calming technique is especially useful in moments of anxiety or overstimulation.
7. Paint a Relaxation Stone: Painting a relaxation stone combines mindful creativity with tactile sensory input, helping children focus and self-soothe through the process. Once completed, the stone serves as a portable grounding tool they can hold or touch during moments of stress.
8. Draw a “Happy Brain vs. Worry Brain” Picture: involves guiding the child to create two side-by-side illustrations—one representing their brain when it feels “happy” and one “worry”—and label each with related thoughts, feelings, and behaviors. It helps to visualize internal states and introduces basic CBT concepts by helping children externalize and reframe their internal experiences in a visual, accessible format.
9. Color to Calm Down: Coloring offers a structured, repetitive activity that supports regulation by engaging the brain in a predictable, calming rhythm. It helps reduce sensory overload and provides a safe outlet for emotional expression. This makes it an effective grounding tool for children experiencing anxiety or dysregulation
10. Draw a Comic Strip About a Silly Problem:  Reframes minor worries with humor and creativity—great for cognitive restructuring.
11. Build a Portable Calm Kit: Include items like fidget toys, scented lotion, worry stones and a breathing card. Kids learn to self-select coping strategies.
12. Start a Worry Journal or Doodle Book: Journaling encourages reflection, while doodling offers nonverbal emotional release.
13. Create a Calming Music Playlist:  Music is a powerful tool for mood regulation—let kids help choose the tracks that resonate with their emotions. 
14. Play Superhero Roleplay: Superhero roleplay encourages children to embody characters who are strong, brave, and in control—qualities that directly counteract the powerlessness often felt during anxiety. Through imaginative play, children can safely explore challenges and rehearse coping strategies, promoting emotional resilience and a sense of mastery.
15. Make Slime or a Sensory Art Collage:  Tactile play engages focus and creates a soothing sensory experience.
    

Final insights / wrap-up

Consistent, play-based coping tools help children feel safer and more empowered in managing anxious feelings. Support your child by creating a personalized “calm menu” of favorite strategies they can choose from as needed. Rotate activities regularly to keep them engaging and responsive, and weave them into daily routines—like before school, after meals, or at bedtime—for lasting impact. Feel free to modify these as well or make your own to support your child. 

When at-home strategies aren't enough, professional support can make a difference. Schedule a free intake consultation with a Handspring Health child anxiety therapist.

FAQs:

Question 1:
What if my child doesn’t want to try these activities?

 Take a low-pressure, playful approach. Let your child observe you doing the activity first. Giving choices and modeling the activity can make it feel more calm, natural and inviting. 

Question 2:
When should I seek help from a therapist?

 If your child’s anxiety is interfering with daily life—like school attendance, sleep, or relationships—it’s time to reach out. Therapy offers tailored strategies and emotional support.
Learn more or book a session at www.handspringhealth.com‍