Grounding Techniques for Kids: A Quick Guide to Managing Big Emotions

1️⃣ 5-4-3-2-1 Sensory Check-In

Help kids focus on their surroundings instead of their emotions:

✅ 5 things they can see

✅ 4 things they can hear

✅ 3 things they can touch

✅ 2 things they can smell

✅ 1 thing they can taste

Tip: Use this in moments of anxiety or over-stimulation!

2️⃣ Barefoot Grounding (Nature Reset)

Encourage connection with nature by:

🌱 Walking barefoot on grass or sand

🌳 Hugging a tree or feeling its bark

💦 Running hands under cold water

Tip: This helps with sensory overload and emotional grounding.

3️⃣ Weighted Object Hold (Deep Pressure)

Deep pressure can calm the nervous system. Let kids hold:

🧸 A weighted stuffed animal or pillow

💖 A soft blanket wrapped around them

🤲 A stress ball to squeeze

Tip: Use this when kids feel anxious, fidgety, or restless.

4️⃣ Breath & Movement (Body Awareness Reset)

Pairing breath with movement helps regulate emotions:

🎈 Balloon Breaths – Breathe in, filling the belly like a balloon, then exhale slowly.

🐸 Frog Hops – Hop 5 times, then take a deep breath.

🦋 Butterfly Stretch – Sit with feet together, gently move knees like butterfly wings.

Tip: This works well before bedtime or transitions!

5️⃣ Temperature Change Reset

Changing temperature can instantly shift focus:

🧊 Hold an ice cube for a few seconds

🚰 Splash cold water on the face

🌡️ Rub hands together to create warmth

Tip: Great for kids who feel stuck in a strong emotion.

✨ Print this guide and place it in your calm-down corner, classroom, or fridge!