Managing Anxiety in Kids and Teens with Grounding Exercises

Anxiety is a normal part of the human experience. Still, it can be debilitating when it becomes too intense and persistent. Unfortunately, anxiety disorders are becoming more common among children and teenagers, and they can have severe consequences for their academic, social, and emotional development. 

Therefore, it is essential to teach young people how to manage their anxiety effectively, and one way to do that is through grounding exercises.

This article will go over five productive activities for grounding that can assist children and teenagers in controlling their anxiety.

What Are Grounding Exercises?

Grounding exercises are simple techniques that help people stay present and focused rather than getting lost in their worries and fears. They involve using the five senses to connect with the physical environment and bring a sense of calm and control to the mind and body. 

Grounding exercises can be used anytime and anywhere, and they are handy in situations that trigger anxiety, such as before a test, a performance, or a social event.

Why Are Grounding Exercises Helpful for Kids and Teens with Anxiety?

Grounding exercises benefit kids and teens with anxiety by providing them with a concrete and accessible tool to manage their symptoms. 

Unlike medication or therapy, grounding exercises require no special training, equipment, or medical supervision, and they are adaptable to the requirements and tastes of each individual. 

Grounding exercises are empowering and self-directed, which can boost young people’s confidence and self-esteem.

Types of Grounding Exercises

There are many grounding exercises, and each can be adapted to suit different ages, personalities, and situations. Here are some examples of grounding exercises that can be used with kids and teens:

1. Five Senses Exercise: This exercise focuses on one sense at a time and describes what the subject notices. Asking a youngster to list five objects they can see, four belongings they can touch, three elements they can hear, two things they can smell, and one item they can taste is one way to get them started.

This exercise helps the child to shift their attention away from their thoughts and into the present moment.

2. Breathing Exercise involves taking slow, deep breaths and counting them. For example, the child can be asked to inhale for four seconds, hold for seven seconds, and exhale for eight seconds.

The child will be to regulate their breathing and activate their parasympathetic nervous system, which reduces stress and anxiety.

3. Progressive Muscle Relaxation: Starting from the feet and working up to the head involves tensing and relaxing various muscle groups. For example, the child may tighten their toes for five seconds, then release and feel the relaxation.

Children can release physical tension and become more aware of their bodily sensations.

4. Guided Imagery: This exercise involves using the imagination to create a peaceful and calming scene in the mind. For example, the child may imagine a favorite place, such as a beach or a forest, and describe it in detail. 

This exercise helps the child to create a mental escape from their worries and fears.

5. Mindful Walking: Walking slowly and deliberately while focusing on how the feet feel on the ground and how one’s breath moves in and out is part of this exercise. 

For example, a parent can ask the child to walk in a straight line and count their steps or walk in a circle and notice the texture and color of the floor. 

It enables the child to connect with their body and surroundings and reduces mental chatter.


Anxiety is a common and challenging issue for kids and teens, but it can be managed effectively with grounding exercises. These simple and engaging techniques can help young people to stay focused, calm, and present in the moment and reduce the impact of anxiety on their well-being and development. 

By teaching kids and teens how to use grounding exercises, they can be empowered to take control of their mental health and thrive in all aspects of life.

Therapy24x7 is the go-to place for those seeking affordable therapy in Brooklyn. Their psychotherapy and life-coaching services offer the necessary support, enhanced coping strategies, and results-based therapy for issues impacting everyday life. 

Online sessions are available with their experienced therapists, ensuring that clients receive the best care possible. Take the first step toward a better tomorrow by booking a session with Therapy24x7 today.

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