Coping Skills with Kids: Simple Tools for Big Feelings
Every child experiences big emotions including frustration, sadness, worry, excitement, and anger. This is a normal part of growing up! While we can’t prevent children from facing challenges, we can help them build healthy coping skills that will serve them throughout their lives.
Coping skills are strategies children can use to manage emotions, calm their bodies, and respond thoughtfully instead of reacting impulsively. Many of these skills are simple, fun, and can be practiced together at home, in the classroom, or during therapy sessions.
Why Coping Skills Matter
Children are still learning how to understand and express their emotions. When they have healthy coping strategies, they are more likely to:
• Manage stress in healthy ways
• Improve emotional regulation
• Build confidence and resilience
• Strengthen problem-solving skills
• Develop positive relationships
Teaching coping skills before a child is overwhelmed makes it easier for them to use these tools when they truly need them.
10 Easy Coping Skills to Practice with Kids
1. Balloon Breathing
Deep breathing helps calm the nervous system. Ask children to imagine they are slowly blowing up a giant balloon. Try this:
• Breathe in through the nose for four seconds
• Hold for two seconds
• Slowly breathe out through the mouth for six seconds
• Repeat five times
There are a variety of breathing exercises aimed at children. Search online for more ideas!
2. Five Senses Grounding
Grounding helps children refocus when they feel anxious or overwhelmed. Ask them to notice:
• Five things they can see
• Four things they can touch
• Three things they can hear
• Two things they can smell
• One thing they can taste
This activity encouraged mindfulness and brings attention back to the present moment.
3. Create a Calm Down Jar
Fill a clear bottle with water, glitter, and a little clear glue or glitter glue. Shake it and watch the glitter slowly settle. Explain that emotions can feel like the swirling glitter. When we slow down and breathe, our minds begin to settle too.
4. Draw Your Feelings
Sometimes emotions are easier to draw than describe. Encourage children to:
• Draw what their feelings look like
• Use colors to match different emotions
• Create a comic about solving a problem
Art provides a safe outlet for emotional expression.
5. Movement Breaks
Physical activity is an excellent stress reliever. Ideas include:
• Dance to a favorite song
• Jump like a frog
• Stretch like different animals
• Go for a short walk
• Do ten jumping jacks
Movement helps release built-up energy and improve mood.
6. Positive Self-Talk
Help children replace negative thoughts with encouraging ones. Examples include:
• “I can try again”
• “It’s ok to make mistakes”
• “I am learning”
• “I can handle hard things”
Practice these phrases regularly so they become familiar during stressful moments.
7. Feelings Check-In
Use a feelings chart or emoji faces to ask:
• How are you feeling?
• Where do you feel that emotion in your body?
• What might help right now?
Helping children identify emotions is the first step toward managing them.
8. Create a Coping Skills Toolbox
Fill a small box or bag with calming items such as:
• Coloring pages
• Fidget toys
• Stress balls
• Bubbles
• Favorite books
• Small stuffed animals
• Positive affirmation cards
Children can choose the tool that feels most helpful in the moment.
9. Gratitude Game
Before bedtime or during dinner, invite everyone to share:
• Three things they are thankful for
• One thing that made them smile today
Practicing gratitude can help shift attention toward positive experiences and build emotional resilience.
10. Read Together
Stories help children recognize emotions in themselves and others. Pause during reading to ask:
• How do you think this character feels?
• What would you do?
• What could help this character feel better?
Books create natural opportunities to discuss emotions in a safe and engaging way.
Tips for Adults
Children learn coping skills by watching the adults around them You can support them by:
• Modeling healthy ways to manage your own emotions
• Validating their feelings, even when setting limits on behavior
• Practicing coping skills during calm moments
• Praising effort rather than perfection
• Being patient, as learning emotional regulation takes time
Coping skills are not about making difficult feelings disappear. They are about helping children recognize emotions, respond in healthy ways, and build confidence that they can handle life’s ups and downs. By practicing these simple activities regularly, you are giving children lifelong tools for resilience, emotional well-being, and healthy relationships. Small moments of practice today can make a lasting difference tomorrow.
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