7 Calming Activities for Anxious Kids (That Really Helped My Daughter)

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As a mom to a child with intense anxiety, I was always on the lookout for helpful activities when my daughter was younger. Over the years, I’ve found quite a few strategies that truly made a difference. And recently, I’ve even come across some new ideas ones I can’t use with her anymore (she’s now an adult), but that I still believe could be very helpful for other families.

So I thought I’d share them all here today, in case you’re also searching for ways to reduce stress and support your anxious child.

1. Coloring & Drawing

Kids (and adults!) often find coloring or drawing incredibly soothing. It helps calm the mind by keeping both hands and thoughts occupied, promotes mindfulness, and offers a healthy outlet for creativity.

The best part? It’s budget-friendly, portable, and easy to pair with other activities like during car rides, while waiting for dinner, or when winding down with some family TV time. Plus, it might even spark a lasting love for art!

2. Creating a Worry Box

This is such a simple, yet powerful activity especially for children with recurring worries.

Have your child decorate a small box and turn it into their own "worry box." Whenever something is bothering them, they can write it down and place it inside. At the end of the day, go through the box together, talk about the worries, and work on "solving" them as a team.

Once a worry is addressed, they can toss that paper away creating a sense of control and accomplishment.

3. Blowing Bubbles 

Breathing exercises can calm anxiety but getting a young child to sit still and breathe deeply is not always easy. That’s where bubbles come in!

Encourage your child to blow slow, deep breaths to create big, beautiful bubbles. It turns breathing into play and the instant feedback of seeing the bubbles adds fun and relaxation at the same time.

4. Listening to Music

Music has the power to regulate emotions, reduce stress hormones like cortisol, and even boost feel-good brain chemicals like dopamine.

Depending on your child’s mood, they might benefit from calming background music, an upbeat dance party, or even a singalong. Music is flexible and works for children of all ages. It can distract, soothe, or energize—all depending on what’s needed most in the moment.

5. Exercise & Movement

Physical activity is a natural way to manage anxiety. Even light movement releases mood-boosting endorphins and helps release built-up tension.

Don’t worry this doesn’t have to mean structured workouts! Kids can run, dance, play tag, ride bikes, throw a ball, or even take a walk with you. Just try to help them move their bodies daily and teach them to view movement as a tool to feel better, both now and in the future.

6. Squeeze a Stress Ball

When you’re short on time or need a quick calming strategy, stress balls can be a great go-to.

These small, inexpensive tools are perfect for anxious kids on the go especially those who struggle with racing thoughts, sensory overload, or fidgeting. Having something to squeeze or focus on can be incredibly grounding.

They may not work for everyone, but when they do, they’re a fantastic pocket-sized solution!

7. Journaling

Journaling is a wonderful long-term habit for managing anxiety, and it’s one that kids can grow into. The key is helping them find a style that works for them.

If your child doesn’t enjoy traditional journaling, try alternatives like:

  • Bullet journaling (more visual, less writing)

  • Art journaling (draw or doodle instead of writing)

  • Video diaries (especially helpful for kids who process verbally)

Encouraging your child to express their thoughts in some form builds emotional intelligence and self-awareness that can last a lifetime.

Final Thoughts

Every anxious child is different, so not every activity will work for every family. But I hope this list gives you a few great starting points and maybe even some peace of mind knowing there are tools that can help.

If you’ve discovered other calming activities for anxious kids, I’d love to hear them—drop a comment below!

And if you’re interested in more mom-life content, from parenting support to organizing tips, feel free to explore my latest posts. 

Thanks so much for reading. You’re doing an amazing job 💛

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