Grounding Techniques That Involve Your Children

Feb 15

We do not have the freedom to choose when we are triggered, emotionally dysregulated, or overwhelmed.

If you are a parent, emotional distress may arise while caring for your children. Parents often do not have the luxury of stepping aside into a quiet room to do breathing exercises or mindfulness practices. Rather than waiting for a moment alone—because, let’s be honest, that may not happen for hours (or even days)—you can engage in grounding exercises that involve your children.

Grounding exercises are techniques or activities that help individuals connect with the present moment, increase self-awareness, and maintain a sense of stability in the face of overwhelming emotions, stress, or anxiety. These practices are commonly used in mindfulness-based therapies and trauma-informed care.

Sensory Play

There are tons of sensory activities you can do with your children that may also help you ground. Some ideas include:

Playing with Play-Doh or Kinetic Sand – Squeeze the material tightly, then release and repeat. Notice the texture and resistance.
Digging in a sandbox – Mindfully run your fingers through the sand, focusing on how it feels as it falls between your fingers.
Playing with slime – Bring your awareness to the cool, stretchy texture in the palm of your hand.

Get Outside

Getting outside is one of the best ways to re-engage with your body and bring yourself into the “now.” A change in environment reminds the body that it is not “stuck.” Natural light also stimulates the production of vitamin D and serotonin. Try these outdoor activities with your children:

Play in the snow – Hold snow or ice in your hands, or touch the cold ground, and notice the sensations.
Swim or play in water – Jump into a pool or splash in water, paying attention to how your body moves.
Cloud watch – Lie on a blanket with your child and count the clouds. Notice shapes or figures you see, engaging your creativity.

Move Your Body

Movement doesn’t have to be intense to be effective. Moving your body releases endorphins—the feel-good chemicals—and reduces stress. Try these easy ways to move with your kids:

Have a dance party
Jump on the trampoline
Go for a walk or bike ride

Engage Your Senses

The 5-4-3-2-1 method is a simple grounding technique that uses the five senses to reduce anxiety and bring you into the present moment:

5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you taste

This is easy (and fun!) to do with children. Turn it into a game of “I Spy,” or ask them to name five red things in the room. Encourage them to touch something soft, something rough, or something smooth. Name everything you hear, or take turns picking favorite songs. Smell kitchen spices or light a candle. Taste something strong or distinct—like peppermint or dark chocolate.

If your children are younger, you can simplify it further by walking them through the five senses verbally or doing it yourself out loud as a model.

Any parent is likely to feel overwhelmed at some point on their parenting journey. While we may not always have access to peace and quiet, we can find creative, compassionate ways to ground ourselves—and include our children in the process.

You can find more grounding resources on our website as well.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog post was written by Leah Smith.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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