Grounding Techniques for Kids: Creative Art Activities for Anxiety
- Payton Johnson
- Jul 18
- 5 min read
Some days, the world feels like too much—for both kids and parents. Whether it’s an arguement with a friend, an overwhelming wave of emotions, the news, or just a general sense of stress, finding ways to slow down and reconnect with the present moment can be a challenge. However, it also can make a world of difference.
Art is one of the simplest and most effective tools for grounding. It doesn’t require fancy supplies or artistic talent—just a willingness to experiment and create. Engaging in creative activities can help regulate emotions, bring awareness to the senses, and provide a much-needed break from anxious thoughts. Getting creative can help a person get out of their head and feel more balanced in their body.
The next time your child (or you) need a reset, try one of these five simple art-based grounding techniques. We encourage you to infuse these into days where anxiety, rumination, and overall restlessness is present. In one activity you can refocus your or your child's anxious energy, create something beautiful, and have a jumping off point for an important mental health check-in for your child. The best part is - you might just have some fun along the way!
1. Texture Tracing – Engaging the Sense of Touch
When emotions feel overwhelming, focusing on texture can help bring attention back to the present. This activity is perfect for kids who like hands-on experiences, and can work for a wide variety of ages.
What to do: Grab a few textured objects—leaves, fabric, tree bark, sandpaper—and a sheet of paper. Place the paper over the object and gently rub a crayon or pencil across it to reveal the pattern underneath. Try closing your eyes and focusing on the sensation of the texture beneath your fingertips.
Then you can ask your child questions about the senses they are experiencing. Is the object rough? Is it heavy? What color is it? Have your child describe the object they are working with, and the picture that it made when you trace.
Why it helps: This simple, repetitive motion shifts focus from anxious thoughts to physical sensation, creating a calming effect. You asking your child about the senses they are experiencing helps ground them and bring them back to the present moment. It also can feel silly describing some pretty ordinary household items so this part of the activity could break the tension even further by infusing some humor!
2. Mindful Doodling – The Power of Repetition
Doodling isn’t just a distraction—it can be an incredibly soothing activity that encourages mindfulness. The repetitive motion of drawing simple patterns helps slow racing thoughts and promotes relaxation.
What to do: Using a pen or marker, draw repetitive shapes like spirals, waves, or zigzags. If you’re not sure where to start, try “Zentangle” style doodles like this video example here. Encourage slow, steady breathing as you draw—inhale as you create one line, exhale as you complete the next.
You can use this video or Google other videos on Zentangle style doodles as a jumping off point but do not feel limited to one way of doing this! The whole idea is that you or you and your child are drawing something that is a repetitive, predictable pattern. A pro tip when doing this is to find a good pen or marker! This activity will be so much more fun for your child with a pen that glides across the paper with ease.
Why it helps: The rhythmic motion of doodling provides a sense of structure and control, making it easier to relax. You can also "get lost" in the doodle helping your child to temporarily quite the thoughts they were struggling with.
3. Nature Sketching – Slowing Down Outside
Being in nature has a naturally calming effect, and combining it with a creative activity can make it even more powerful. This activity is about observing small details and taking the time to really see what’s around you.
What to do: Head outside with a sketchbook and find something small to draw—a leaf, a flower, a cloud. Focus on tiny details, like the shape of the veins on a leaf or the way the light hits a tree branch. If drawing feels intimidating, try tracing an object or simply making abstract marks inspired by the colors you see around you. Your child of any age could use a box of crayons to draw the colors and shapes of the horizon in front them.
Why it helps: Slowing down to observe and sketch encourages mindfulness and creates a sense of connection to the world around us. Getting out into nature naturally calms anxiety and having to look at and analyze something to interpret it on your paper gets you out of your head and can help stop anxious thoughts.
4. Emotion Collage – Expressing Feelings Without Words
Sometimes, it’s hard to put feelings into words—especially for kids. Creating a collage is a great way to visually express emotions in a non-verbal way.
What to do: Grab some old magazines, scissors, glue, and a blank sheet of paper. Flip through the pages and cut out colors, images, or words that match how you or your child are feeling. Arrange them into a collage that represents those emotions. There’s no wrong way to do this—it’s all about self-expression.
Why it helps: This activity gives kids (and parents) a creative way to process emotions that may feel too big or complicated to talk about.
5. Torn Paper Art – Letting Go Through Creativity
When emotions feel overwhelming, sometimes a hands-on activity—like tearing and reshaping paper—can be surprisingly calming.
What to do:
Grab some colored paper, old magazines, or even scrap paper.
Tear the paper into different shapes and sizes, focusing on the sound and feel of the ripping.
Arrange the torn pieces into a collage, layering them in a way that feels right. You can create abstract patterns, landscapes, or simply let the pieces fall where they may.
If desired, glue them down to make the moment last.
Why it helps: The physical act of tearing paper can be a great way to release frustration or anxiety, while arranging the pieces into something new encourages a sense of control and creativity. Plus, there’s no pressure—just the joy of creating something out of what was once scattered.
Making Art a Regular Part of Your Routine
These creative grounding techniques aren’t just for moments of crisis—they can be part of a regular self-care routine for both kids and parents. Any of these activities can be tweaked to fit your situation!
Is your child not currently anxious but can struggle with anxiety from time to time? Doing this when they are not anxious and discussing with them how this can help when they are can help them develop coping skills for later on.
Does one of your children struggle with anxiety but the other does not currently? This could be a great way to connect while making anxiety a normal thing to talk about for both children!
Whatever the situation is the bottom line is leaning into creativity can help alleviate anxious thoughts - for anybody. You don’t need a ton of time, space, or materials—just a few minutes of intentional creativity can make a big difference for your entire family!
Looking for more ways to support your child’s mental health?
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