15 Fun And Simple Grounding Activities For Kids

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If you’re anything like me, you’ve witnessed those moments when our little ones feel overwhelmed, anxious, or just out of sorts. It’s in those times of emotional turbulence that they need us the most.

I’ve gathered some of the best ways to ground kids using simple techniques that are not only effective but also fun and engaging. Ready to explore? Grab a cup of tea and let’s get started!

1. Deep Breathing

Deep breathing is one of the most powerful tools for calming anxiety and negative feelings. Try this fun breathing exercise: Ask your child to imagine they’re blowing up a giant balloon or a cloud in the sky. Have them take a deep belly breath in, hold it for a few seconds, then slowly exhale as if they’re filling up that balloon.

It’s amazing how this simple technique can bring them back to the present moment. I also use the “blowing the candle” technique with my daughter when she is overwhelmed. I hold my hand up in front of her and ask her to take 5 deep and slow breaths and blow my fingers (the candles) until all fingers are gone. It works like magic every time.

2. Sensory Play

Kids love touching and feeling different textures. Create a sensory box with items like soft fabric, squishy toys, or even some furry variety toys. Ask them to describe how each item feels – is it smooth, rough, warm, or cold? This mindfulness technique can shift their anxious thoughts to the physical sensations of the objects they’re exploring.

3. Nature Walks

Taking a nature walk is a wonderful tool for grounding. Encourage your child to notice the little things around them – the color of the leaves, the sound of birds chirping, or the shape of each word on a sign. These small details help change their focus from their anxious feelings to the natural world around them.

4. Muscle Relaxation

This active grounding exercise involves tensing and then relaxing different muscle groups. Guide your child through the process step-by-step, starting from their toes and moving up to their head. It’s a great way to release physical responses to stress and bring about a sense of stability.

5. Tree Pose

Balancing in tree pose is not only fun but also a fantastic way to ground kids. Have them stand on one leg and place the sole of the other foot against their inner thigh or calf (not the knee!). It helps build resilience and focuses their mind on maintaining balance.

6. Favorite Song Sing-Along

Music is a powerful grounding tool. Play their favorite song and sing along together. The rhythm, melody, and familiarity can help calm anxious thoughts and bring about good feelings. If they add a little dancing and jumping around even better! Dancing is an absolutely fantastic grounding technique and helps shake the stress off the body. I use this technique a lot myself and love it.

7. Magic Trick

Performing a magic trick or learning a new one can captivate a child’s mental focus. It’s a great distraction from negative emotions and a fun way to spend time together.

8. List Things Around the Room

Ask your child to list things they can see, hear, smell, touch, and taste. This grounding activity helps redirect their mind from negative thoughts to their immediate environment. This one also works for us grown ups. I use this one if I am feeling super overwhelmed in crowded places.

9. Emotional Learning Games

Playing games that involve identifying and expressing emotions can be incredibly grounding. Use cards with different facial expressions or act out feelings. These activities help kids recognize and manage their emotions better, improving their social emotional learning skills.

There are amazing books that touch on this topic and bedtime can be quite a powerful moment to use them. My daughter is quite attentive just before she falls asleep and will happily talk about all sorts of things that happened in the day and her feelings about it. It is one of my favourite times of the day with her.

10. Drawing

Have your child draw a detailed photograph of something they love, like their pet or a favourite place. Focusing on as much detail as possible helps shift their focus away from anxious feelings and into a creative, calming activity.

11. Physical Touch

Sometimes, applying firm pressure on certain parts of the body, like the shoulders or hands, can be very grounding. Gently pressing on the right shoulder, left shoulder, right hand, left hand, or even the feet can bring a sense of stability and calm.

12. Mindfulness

Reading a favorite book together and discussing the story can be an easy way to ground kids. Talk about the characters, the plot, and what might happen next time you read. It’s a simple way to change their focus and engage their mind in a positive activity. I also do this one with my daughter and she loves it. Julia Donaldson books are fabulous for this activities.

13. Guided Imagery

Ask your child to close their eyes and imagine a safe, calm place. Describe it together in vivid detail – what do they see, hear, smell, and feel? This mindfulness technique is a great way to help them escape from stress and immerse in a world of their own creation. You can also choose a place in your home where your kid could build a den or have a quiet corner of the house to decompress and have some alone time with favourite toys, they can decorate it and read a book to chill out and allow themselves to feel and let it pass.

14. Gardening

Gardening is a fantastic grounding activity that connects kids with the natural world. Whether it’s planting seeds, watering plants, or digging in the dirt, the sensory experiences are incredibly grounding. Encourage your child to notice how the soil feels between their fingers, the smell of the flowers, and the sound of the wind in the trees.

Gardening helps shift their focus from anxious thoughts to the present moment and nurtures a sense of responsibility and calm. Is also a fantastic opportunity to teach them about caring for nature and little creatures like ladybugs, spiders, worms. Every time I started gardening my daughter naturally wanted to get involved and was so present and enjoying every moment.

15. Baking

This is one of my daughter’s favourite activity and also is a fantastic bonding opportunity. Baking is not only a fun activity but also an excellent way to ground kids. The process of measuring ingredients, mixing, and observing the changes in textures and smells as the ingredients come together is incredibly engaging. Involve your child in every step, from kneading dough to decorating cookies. The sensory experience, combined with the satisfaction of creating something delicious, can be a powerful tool to shift their focus from negative emotions to the joy of baking.

I absolutely love grounding activities, and it seems my daughter has inherited that love as well. Even at the tender age of seven, she’s incredibly instinctive with these techniques. She walks barefoot a lot, delighting in the feeling of different textures like sand and grass, and she hugs trees with zero hesitation.

Personally, I adore the feeling of walking barefoot on the grass in the early hours of the day. Whenever I feel overwhelmed by a situation or find myself in a busy place needing a quick reset, I focus on my breathing and try to slow everything down. These little grounding practices have become powerful tools for both of us.

Grounding activities are essential life skills that help children manage their emotions and stay connected to the present moment. Whether it’s through deep breathing, sensory play, or a nature walk, these simple techniques can make a significant difference in their daily life. Remember, it’s okay to seek professional help if your child is experiencing severe anxiety or panic attacks. Social workers, clinical psychologists, and mental health professionals are there to guide you and your child through these challenging times.

So next time your child feels overwhelmed, try one of these grounding techniques. You might just find that these little things can lead to big changes in their overall mental well-being.