Grounding Techniques for Children: Practical Strategies to Reduce Anxiety

Grounding techniques for children are strategies that all ages can use to address anxiety and distress.  The goal behind a grounding technique is to engage the senses in a way that interrupts the body’s automatic response to anxiety and brings awareness to the present in a way that promotes the body’s return to a sense of safety.  Grounding techniques are easily understood using the visual of a hot air balloon.

When we notice anxiety, it can feel a bit out of control like a hot air balloon taking flight.  Implementing grounding techniques for children helps to “tie” us back to the present and keeps the anxiety from intensifying just as we anchor a hot air balloon back to the ground. 

While we often use grounding techniques as adults, it's important to teach grounding strategies for kids to help them build this helpful skill.

Here are some pointers before implementing these calming techniques for kids:

1. Practice makes it better! 

   Be sure to practice these grounding techniques for children when they are experiencing smaller, less intense emotions. This will create a memory of success before using these strategies in high-stress situations.

1. Always do these grounding strategies WITH your child.

   This provides opportunity for modeling and it also serves as a space for co-regulation (meaning that your kiddo is using your calm as an anchor to their own calm).

1. Try a bunch of different grounding techniques for kids! 

   What works for one kiddo may not work for another so be sure to try various strategies out in those lower stakes environments.

Grounding Techniques to Try with Children

Stomp, Stomp, Blow:

One effective grounding technique for children is 'Stomp, Stomp, Blow.' Have your kiddo stomp hard left, then right, then exhale a strong forceful breath.  Do this on repeat. As your child begins to regulate, you can continue the activity by having them pretend they are stomping and blowing their worries away. Do not initiate that piece of the strategy until your child is at a more regulated state.

Reorienting to the Present: 

This calming technique for kids helps reorient them to the present moment by naming facts they know to be true about themselves. Anxiety can begin to create make believe scenarios for a child - leading them to forget facts and truths.  Have your kiddo reorient themselves to the present by naming facts that they know to be true about themselves:

1. My name is

2. I live in 

3. My shirt is 

4. My hair is 

5. My favorite food is

6. My age is

Hugs!

Sensory input is a crucial part of grounding strategies for kids. There are a few ways to increase pressure and and help a child feel firm and grounded including: 

• Teaching the child to hug themselves by crossing their arms in front of their chest and squeezing while counting to five.  Practice squeezing and releasing to simulate progressive muscle relaxation.

• With permission, co-regulate with your child by giving them a firm hug.

• Provide the child with a weighted blanket, lap band, or stuffed animal to simulate the pressure received from a hug. This is a great alternative if your child is uncomfortable with receiving hugs but seeks the sensory input. 

The 5-4-3-2-1 Grounding Technique:

The 5-4-3-2-1 grounding technique is a simple, sensory-based method to help children (and adults) refocus on the present moment when feeling overwhelmed by anxiety or distress. It involves using the senses to bring awareness back to the current environment, providing a mental "anchor" and breaking the cycle of anxious thoughts. Here's how it works:

1. 5 – See: Look around and name five things you can see. This can be anything in your immediate environment, such as a chair, a picture on the wall, a tree outside, or even a toy on the floor.

2. 4 – Touch: Focus on four things you can physically touch. Encourage your child to notice the texture and temperature of what they are touching, like their clothes, a soft pillow, the floor beneath their feet, or a pet.

3. 3 – Hear: Listen for three sounds. They can be external sounds, like birds chirping, a clock ticking, or the hum of a refrigerator. This step helps redirect the mind to outside noises, breaking the focus on internal worries.

4. 2 – Smell: Identify two things you can smell. This could be the scent of a candle, a nearby plant, or even a quick sniff of their clothes. If no noticeable smells are present, it’s okay to think of favorite smells (like freshly baked cookies) to complete this step.

5. 1 – Taste: Find one thing you can taste. Have your child focus on the current taste in their mouth or take a sip of water or a small snack to complete this sensory exploration.

By systematically engaging the senses, the 5-4-3-2-1 technique shifts attention away from anxious thoughts and helps create a sense of grounding and calm. It's a flexible tool that can be practiced anywhere and is especially effective because it's easy for children to remember and use.

There are many ways to reduce anxiety in children through grounding.  Try out a few and see what works best.  Remember, you want to practice these strategies in low stress situations so that your child is able to implement it during those higher stress times.  

Check out this post for more information on grounding with a focus on adults!