Grounding exercises: Helping children manage emotions

28 May 2026

A grounding exercise is a simple yet powerful tool that can help children and teenagers calm down and manage feelings like anxiety or fear.

Grounding exercises are a type of mindfulness that gently shift focus from distressing thoughts or emotions to the present moment. By paying attention to what they can see, hear and feel around them, children can begin to regulate their emotions and feel more in control.

These exercises can be done anywhere, anytime, and can even be practised together with a parent or carer. A typical exercise involves a few quiet minutes of focusing on breathing, observing surroundings, and noticing physical sensations. With practice, children can learn to use these techniques independently when they’re feeling overwhelmed.

Grounding exercises are easily adaptable for children of different ages and abilities, and can be especially effective when introduced during calm moments and used regularly.

Visit the Raising Children Network website to learn more about how to do grounding exercises with your child and explore further wellbeing resources.

Grounding exercise for children and teenagers