3 Mindfulness Activities to Help Kids with Anxiety

By Kelly Rad, LMSW | 6/1/24

Revised on 6/5/25

With warm weather settling in here in Michigan, kids are ready to put away their backpacks and dive into outdoor play. However, transitions in routine can bring about stress for both parents and kids. As schedules and responsibilities shift, children may face challenges adjusting to new routines and more free time. Parents can benefit from having a few go-to mindfulness activities to help regulate emotions and make the transition smoother. These activities are portable, requiring no special tools, so you can carry them with you wherever you go. Below are three mindfulness techniques to help kids manage big feelings during stressful times.

1) 3-3-3 Technique

How it works:
Ask your child to name 3 things they can see and 3 things they can hear in their immediate environment. Finally, ask them to move 3 parts of their body. If the current setting is causing distress, consider changing environments.

Example:
If you’re heading to a crowded event or park and your child feels overwhelmed, ease them into the situation by modeling the 3-3-3 technique. You might say:

• “I see a [color/object], what about you?”

• “Can you tell me 3 things you hear?”

• “Now, let’s get our wiggles out. Can you move 3 parts of your body with me?”

2) I Spy

How it works:
Play a simple game of “I Spy” by saying, “I spy something [descriptive word].” Your child will then try to guess what you’re referring to.

Example:
During long car rides when kids start to get antsy or anxious, modify the game to keep them engaged:

• “I wonder how many orange signs we can see?”

• “Let’s see how many trees we can spot before we reach the next stop!”

3) Mindful Scavenger Hunt

How it works:
Head outdoors for the best experience, or stay inside if the weather doesn’t cooperate. Ask your child to search for specific items in different categories. They can collect the objects or simply observe them where they’re found. Be sure to praise them after each find or after completing the hunt.

Example:

• “Can you find 3 different colored rocks?” (Outdoors)

• “Can you find 5 soft things?” (Indoors)

Tips for Success:

• Tip #1: Choose the activity your child enjoys most, and revisit others as needed to keep things fresh.

• Tip #2: Getting down to eye level with your child can help encourage participation and enhance engagement in the activity.

Why These Activities Work for Managing Anxiety:

As a parent and therapist, I love these activities for several reasons:

• They are quick and easy to use on-the-go — no special tools or preparation required.

• Parents tell me they work, and I’ve used them with great success too!

• These activities encourage grounding by engaging the senses, serve as distractions from stressors, and promote mindfulness, which is great for calming the mind.

• They also encourage spending time in nature — a wonderful way to reduce stress and boost well-being.

References:

• Treatment, C. F. S. A. (n.d.). Exhibit 1.4-1, Grounding Techniques - Trauma-Informed Care in Behavioral Health Services - NCBI Bookshelf. Link

• How does nature impact our well-being? | Taking charge of your wellbeing. (n.d.). Link