3 Mindfulness Activities to Help Kids with Anxiety
Kelly Rad LMSW 6/1/24
With the warm weather upon us here in Michigan, our kids are getting ready to hang up their backpacks and ramp up the outdoor play. Transitions in routine can be a stressful time for parents and kids alike. As routines and responsibilities shift, we find our kids with more free time and challenges with adapting to a new routine. Parents and kids could use a few activities to help regulate emotions while adapting to summer activities. Parents can carry these activities with them wherever they go. Here are 3 activities to help kids manage ‘big feelings’ during times of stress.
1) 3-3-3 technique
How it works: Ask your kid(s) to name 3 things they can see and hear in the immediate environment. Lastly, ask your child to move 3 parts of their body. If the environment could be causing distress, try changing environments.
Example: Going to a crowded party, park, or other activity where your kid(s) might be overwhelmed? Help them ease into the activity by modeling the 3-3-3 technique: “I see a ________, what about you?” Can you tell me 3 things you can, see?” I hear ________, can you hear it too?” “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: Say “I spy something________.” Insert a descriptive word for your kid(s) to guess what you see.
Example: long car rides where your kids are starting to get antsy or anxious. You can modify the activity by saying something like: “I wonder how many orange signs we can see?”
3) Mindful Scavenger Hunt
How it works: Lead your child(ren) outdoors for best results, or stay inside on a rainy day. Direct kid(s) to look for objects in categories. Objects can be collected or left in the area found. Give praise after each object is found or after completing the activity.
Example: Ask kids to find 3 different colored rocks (outdoors), or find 5 things that are soft (indoors).
Tip #1: Choose the activity that your kids like the best, and re-visit other activities as needed.
Tip #2: Getting at eye level may help encourage them to participate or prompt engagement in the activity.
Lastly, here’s why my parent-therapist brain LOVES these activities for managing anxiety:
-They’re quick and easy to use ‘on-the-fly’ with no tools required.
-Parents tell me they work, AND they work for me too!
-These activities combine using the senses for grounding, serve as distractions to stressors, and encourage spending time in nature-all of which can be beneficial for feeling a sense of calm.
References:
Treatment, C. F. S. A. (n.d.). Exhibit 1.4-1, Grounding Techniques - Trauma-Informed Care in Behavioral Health Services - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/N
How does nature impact our wellbeing? | Taking charge of your wellbeing. (n.d.). Taking Charge of Your Wellbeing. https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing#:~:text=Being%20in%20nature%2C%20or%20even,the%20production%20of%20stress%20hormones
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