20 Worry Activities for Anxious Kids

Anxiety can be a challenging experience for children. While adults may know how to talk themselves out of worrying, kids don’t always have the tools to do so. As such, it’s important to provide them with fun activities that can help them cope with their anxious feelings. Here are 20 worry activities that you can try with anxious kids.

1. Write out the worries – Encourage your child to write out their worries on a piece of paper. This can help them process these thoughts and feelings.

2. Breathing exercises – Breathing exercises can help calm anxious thoughts. Teach your child deep breathing exercises that they can do when they are feeling anxious.

3. Mindful coloring – Coloring can be a relaxing activity that focuses the mind. You can buy a coloring book or print out some free coloring sheets for kids online.

4. Dance it out – Dancing can be an excellent way to release pent-up energy and emotions.

5. Create a calm jar – Fill a jar with glitter and water. Shake the jar, and watch the glitter swirl around. This can be a calming and mesmerizing activity.

6. Make a worry doll – Worry dolls are tiny dolls that children can make and keep with them. Children tell the dolls their worries, and the dolls take care of them.

7. Create an anxiety toolkit – Put together a kit that includes comforting items like a soft blanket, stuffed animal, or fidget toys.

8. Visualization – Encourage your child to imagine a peaceful and relaxing place. They can close their eyes and visualize this place when they are feeling anxious.

9. Tell a story – Help your child to create a story about a character who overcomes their worries.

10. Nature walk – Taking a walk outside in nature can be a great way to calm anxious thoughts.

11. Positive affirmations – Encourage your child to write down positive affirmations like, “I am brave,” or “I will overcome my worries.”

12. Make a worry box – Create a box where your child can write down their worries and put them away for a while.

13. Play a board game – A fun distraction like a board game can take your child’s mind off their worries.

14. Mindful eating – Encourage your child to be mindful when eating, focusing on the flavors, textures, and smells.

15. Listen to calming music – Soothing music can help ease anxiety. Create a playlist of calming songs for your child to listen to.

16. Take a hot bath – Warm water can help relax the body and mind.

17. Write a letter – Encourage your child to write a letter to their worries. They can tell their worries that they are not in control.

18. Play with a pet – Petting an animal can be reassuring and calming.

19. Make a gratitude list – Help your child focus on the positive by creating a list of things they are grateful for.

20. Create a coping plan – Work with your child to create a plan for managing their anxiety when it arises. This can include activities like those listed above, as well as a support system of family, friends, and professionals.

In conclusion, anxiety is a difficult experience for everyone, particularly for children who often don’t have the tools to manage their worrying thoughts. The activities listed above can be useful tools for helping your child to manage their anxiety in a fun and engaging way. Remember to be patient, as learning to manage anxiety is a process. 

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