As children navigate the ups and downs of daily life – whether it's dealing with school pressures, social anxieties, or just the challenges of growing up – it’s essential for them to have healthy ways to cope with overwhelming emotions. Grounding techniques are one such tool, offering a simple yet effective way for children to manage stress, anxiety, and big emotions. These techniques are easy to practice and can help children regain control when they feel out of balance.
To better understand the importance of grounding techniques for kids, we spoke with Brock Seefeldt, CSW-PIP, an Integrated Health Therapist at Sanford Health. He shared valuable insights into how these techniques work and why they are beneficial for children, particularly in managing stress and anxiety. Let’s explore the importance of grounding techniques for your kid’s emotional health and how you can integrate it into their daily routine.
What Are Grounding Techniques?
Grounding techniques are exercises designed to help children bring their focus back to the present moment. As Brock explains, “grounding refers to focusing our attention on sensations and events happening right now, rather than getting stuck in anxious or upset thoughts. By doing so, we give ourselves time to calm and regain focus.” A benefit of this technique is that it only requires our body and attention.
The Importance of Grounding Techniques for Kids
Grounding techniques play a crucial role in helping children manage emotions like anxiety, stress, and anger. “When we experience intense emotions, our mind tends to focus on the problem that caused them. The longer we do this, the more escalated we become and the less logical our thinking will be,” says Brock. Grounding helps to interrupt this cycle, refocusing their attention on the present moment. According to Brock, grounding can be especially helpful for children who are anxious about the future, nervous about unfamiliar situations, or struggling with big emotions.
The importance of grounding techniques for kids include:
- Reducing Anxiety: “Grounding is often helpful for managing anxiety, because that feeling tends to focus on events that might or might not happen, trying to read someone else’s mind, or jumping to conclusions about someone’s behavior, to name a few. Grounding helps by bringing a child’s attention out of these thought patterns, back to what is currently happening in their body or surroundings,” says Brock.
- Improving Emotional Regulation: Brock emphasizes, “Regularly practicing grounding can strengthen the parts of the brain that reduce stress hormones and are responsible for critical thinking and communication. This allows children to develop emotion regulation, problem solving, and communication skills more easily, as well as think more flexibly.”
- Building Resilience: Regular practice of grounding exercises helps children develop better coping skills, which they can carry into adulthood. “As adolescents and young adults, they will be able to navigate new situations with more confidence and establish more stable relationships,” says Brock.
When to Use Grounding Techniques to Help Kids
Grounding techniques can be used in a variety of situations where children experience anxiety, stress, or emotional overwhelm.
- After a Nightmare: If a child wakes up from a scary dream, grounding techniques can help them feel safe and calm again.
- During Social Anxiety: Grounding can be useful when children feel nervous about meeting new people or being in unfamiliar situations, like at a store or a party.
- Before a Test or Performance: When children are worried about performance, grounding can help them focus on the present rather than worrying about the outcome.
- Managing Anger: If a child feels angry or frustrated, grounding can help them regain control over their emotions before they react impulsively.
Easy Grounding Techniques to Try with Kids
Brock suggests the following grounding techniques to try with your little ones.
- “5, 4, 3, 2, 1 is a simple technique that is great for beginners and people practicing grounding for a long time. Children, by themselves or with guidance from caregivers, start by listing, either out loud or in their mind, 5 things they see, 4 things they feel on their body, 3 things they hear, 2 things they smell, and 1 thing they taste,” says Brock. Follow along this video which covers the 5 Senses in 5 Minutes. Make learning about coping strategies fun and interactive for your little ones with our Kids Coping Strategy Poster Pack!
- Brock explains, “A body scan is another technique that can be brief or more extended depending on age and the situation. Start by wiggling the toes and noticing what they feel, for example: socks, shoes, or the freedom of the open air. Move the attention slowly up the legs noticing where they feel clothing, pressure against furniture, or how they feel as they move if walking or standing while doing the routine. Continue through the hips, abdomen, shoulders, arms, and head. We can notice our chest rise and fall with our breath and practice relaxing muscles if they are tense.” Read how a body scan can help kids relax in time for bed.
- Belly breathing, or deep breathing, is one of the simplest grounding techniques. Have children place their hands on their belly and take slow, deep breaths. Inhale deeply through the nose, hold for a second, and then exhale slowly through the mouth. This helps calm the nervous system and can be done anywhere. Follow along to these other breathing techniques to inspire mindfulness in kids.
The Role of Caregivers
Caregivers play a key role in helping children learn and practice grounding techniques. Brock suggests that “caregivers practice these techniques with their children. Younger children will have more difficulty remembering the routines and maintaining focus on their own. Having caregivers narrate the technique helps children complete the routine, but also models the behavior of practicing relaxation for them.”
Incorporating grounding into daily routines can also help children become more familiar with these techniques. “Children and caregivers can practice grounding as they wash their hands, noticing the temperature and sound of the water and the feel and smell of the soap. While driving, caregivers can prompt children to notice shapes, colors, sounds, or smells as they pass,” highlights Brock. It’s also helpful to set aside specific time for practice, such as a short grounding session before bed or after school. For simple mindfulness activities that will help your kids practice mindfulness, explore our Mindful Moments Printable Activities.
“For families looking to practice on the go, there are several apps caregivers can download and play in the car, at the park, or to help children fall asleep at bedtime. Smiling Mind is one I have used for myself, with my own children, and with children, teens, and adults I see for therapy,” emphasizes Brock.
In a school setting, Brock suggests, “teachers can guide or play grounding techniques as part of preparing for transitions to different activities. They could also be used as part of lessons about the 5 senses or emotions. Teachers could prompt students to practice grounding before tests and other tasks that are often stressful or require sustained attention.”
Caregivers may face the challenge of not having their kids use this technique when needed. Brock advises, “setting aside time in the daily routine and practicing together are the most helpful ways to help children remember and make practice a priority.”
By starting early and practicing together, caregivers can help children build emotional regulation skills that will serve them throughout their lives. With grounding as part of their toolkit, kids can face life’s challenges with more confidence, calmness, and resilience.
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