The Ultimate Self-Care Library for Kids: 90+ Skills to Calm, Focus, and Feel Better

1. Stretching or Gentle Yoga
How to Do It: Move your body slowly and gently like a cat stretching when it wakes up.
Why It Works: It helps your body feel loose and your brain feel calm.

2. Cold Exposure
How to Do It: Stand in front of a cool breeze or try a short cold shower.
Why It Works: It wakes up your brain and helps you handle stress better.

3. Cold Water Splash or Ice Hold
How to Do It: Splash cold water on your face or hold an ice cube in your hand.
Why It Works: It cools down big feelings fast and helps your brain calm down.

4. Clench and Release
How to Do It: Squeeze your fists tight, then let go. Try it with your arms or legs too.
Why It Works: It helps your muscles relax and your brain feel better.

5. Gentle Rhythmic Movement
How to Do It: Rock side to side or sway back and forth like you’re dancing slowly.
Why It Works: This movement helps your brain feel safe and comforted.

6. Rocking Motion
How to Do It: Sit or stand and gently rock your body forward and back.
Why It Works: Rocking helps your balance and makes your brain feel peaceful.

7. Shake It Out
How to Do It: Shake your hands, feet, or whole body for a few seconds.
Why It Works: It gets out the wiggles and helps you feel less tense.

8. Walking Meditation
How to Do It: Walk slowly and notice your steps and your breathing.
Why It Works: It helps your brain and body feel steady and focused.

9. TIP Skills
How to Do It: T: Cool your body, I: Move fast, P: Breathe slow, P: Tense and relax muscles.
Why It Works: These help calm your body when you feel really upset or overwhelmed.

10. Weighted Blanket or Pressure Grounding
How to Do It: Snuggle under a heavy blanket or press your hands on your knees.
Why It Works: It tells your brain you’re safe and helps you feel calm.

11. Vagus Nerve Stimulation
How to Do It: Try humming, gargling, or using cold water on your face.
Why It Works: It helps your brain switch from stress mode to calm mode.

12. Holding a Warm Mug
How to Do It: Hold a warm drink in both hands and feel the heat.
Why It Works: It gives your brain comfort and helps you feel cozy.

13. Petting an Animal
How to Do It: Gently pet a dog, cat, or stuffed animal you love.
Why It Works: It makes your brain feel happy and calm.

14. Butterfly Hug
How to Do It: Cross your arms and tap your shoulders back and forth.
Why It Works: This helps your brain calm down, especially after a tough time.

15. Ball Toss Mindfulness
How to Do It: Gently toss a ball back and forth with someone while paying attention.
Why It Works: It helps your brain focus and your body relax.

16. Palm Press
How to Do It: Push your palms together and hold for 10 seconds.
Why It Works: It helps you feel steady and grounded inside.

1. Journaling Emotional Triggers
How to Do It: Write about something that made you feel upset and what feeling you had.
Why It Works: Helps your brain understand your feelings better so they don’t feel so big.

2. Labeling Emotions
How to Do It: Stop and name how you feel—like mad, sad, or worried.
Why It Works: Telling your brain the feeling helps it calm down faster.

3. Emotion Surfing
How to Do It: Pretend your feeling is like a wave—ride it until it gets smaller.
Why It Works: It teaches your brain that feelings come and go.

4. Positive Affirmations
How to Do It: Say something kind to yourself like “I’m strong” or “I can do this.”
Why It Works: Helps your brain believe in good things about you.

5. Mirror Affirmation
How to Do It: Look in the mirror and say something nice to yourself.
Why It Works: Helps your brain feel proud and happy inside.

6. Mirror Gaze Mindfulness
How to Do It: Look at your own eyes in the mirror with kindness.
Why It Works: Helps your brain feel more connected to yourself.

7. Self-Compassion Talk
How to Do It: Talk to yourself like you would to your best friend when they’re sad.
Why It Works: It helps your brain feel loved instead of ashamed.

8. Radical Acceptance
How to Do It: Say to yourself, “This is how things are right now, and that’s okay.”
Why It Works: Helps your brain stop fighting what’s real and feel more calm.

9. Loving-Kindness Meditation
How to Do It: Say kind wishes like, “May I be safe, may others be happy.”
Why It Works: Helps your brain feel more loving and peaceful.

10. Opposite Action
How to Do It: Do the opposite of what your upset feeling wants (e.g., smile when sad).
Why It Works: Helps your brain change how it feels by changing what you do.

11. Safe Place Visualization
How to Do It: Close your eyes and picture a place that makes you feel calm and happy.
Why It Works: Makes your brain feel safe and relaxed.

12. Mantra Grounding
How to Do It: Say a calming word like “I am okay” over and over.
Why It Works: Keeps your brain focused and helps you feel steady.

13. Nature Immersion
How to Do It: Spend time outside noticing trees, birds, or clouds.
Why It Works: Helps your brain feel peaceful and clears away stress.

14. Anchor Phrase
How to Do It: Repeat a special phrase like “I am brave” when you’re upset.
Why It Works: Reminds your brain of your strengths and helps you feel safe.

1. Mindful Eating or Sipping
How to Do It: Take small bites or sips and notice how it tastes, smells, and feels.
Why It Works: Helps your brain stay in the moment and not rush.

2. Mindful Hand Washing
How to Do It: Feel the water and soap on your hands while you wash slowly.
Why It Works: Keeps your brain focused and calm.

3. Mindful Journaling
How to Do It: Write what you’re thinking or feeling without worrying about it being perfect.
Why It Works: Helps your brain feel clearer and more organized.

4. Mindful Pulse Check
How to Do It: Feel your heartbeat on your wrist while you breathe slowly.
Why It Works: Connects your brain and body to help you feel steady.

5. Mindful Walking
How to Do It: Walk slowly and think about your steps and breathing.
Why It Works: Brings your attention back to now and helps you feel calm.

6. Microdosing Mindfulness
How to Do It: Stop for 30 seconds to take a deep breath and notice what’s around you.
Why It Works: Teaches your brain how to calm down in little moments.

7. Noting Thoughts
How to Do It: Notice what kind of thoughts you have, like ‘planning’ or ‘worrying.’
Why It Works: Helps your brain take a step back and not get stuck in them.

8. Guided Meditation or Body Scan
How to Do It: Listen to a calm voice tell you how to relax your body.
Why It Works: Helps your brain and body feel peaceful together.

9. Body Scan Meditation
How to Do It: Focus on each part of your body from head to toes, one at a time.
Why It Works: Helps relax your body and mind.

10. Listening Meditation
How to Do It: Sit still and listen to every sound without judging it.
Why It Works: Helps your brain be calm and less distracted.

11. Object Focus
How to Do It: Look closely at something like a rock or leaf and notice everything about it.
Why It Works: Trains your brain to concentrate and feel calm.

12. Scent Reset
How to Do It: Smell something nice like lavender while taking slow breaths.
Why It Works: Soothes your brain and helps you feel peaceful.

13. Sound Awareness
How to Do It: Listen quietly and notice every sound around you.
Why It Works: Teaches your brain to be calm and open.

14. Color Breathing
How to Do It: Breathe in while imagining a happy color, and breathe out stress like a dark cloud.
Why It Works: Combines breath and pictures to calm your brain.

15. Describe
How to Do It: Say what you notice using simple words, like “I see a red book.”
Why It Works: Keeps your brain grounded and focused.

16. Observe
How to Do It: Watch your thoughts or feelings without changing them.
Why It Works: Teaches your brain to notice without reacting.

17. Participate
How to Do It: Get fully into what you’re doing like coloring or playing—no distractions.
Why It Works: Helps your brain stay in the moment and feel happy.

18. One-Mindfully
How to Do It: Do one thing at a time and give it all your attention.
Why It Works: Keeps your mind focused and calm.

19. Non-judgmentally
How to Do It: Notice things without saying they’re good or bad.
Why It Works: Helps your brain be more kind and less worried.

20. Check the Facts
How to Do It: Ask yourself, “Is what I’m thinking really true?”
Why It Works: Helps your brain stop jumping to scary or wrong ideas.

21. STOP Technique
How to Do It: Stop, Take a breath, Observe what’s happening, Proceed slowly.
Why It Works: Helps your brain pause and make better choices.

22. Square Breathing with Finger Tracing
How to Do It: Trace a square with your finger: in-2-3-4, hold, out, hold.
Why It Works: Calms your breath and keeps your brain focused.

23. Visual Breathing with Statements
How to Do It: Breathe in good words like “peace,” breathe out bad ones like “worry.”
Why It Works: Helps your brain relax using pictures and words.

24. Half-Smile Meditation
How to Do It: Sit still and make a tiny smile with your lips.
Why It Works: Tells your brain things are okay and helps you feel better.

1. Practicing Gratitude or Prayer
How to Do It: Think about or write down things you’re thankful for, or say a prayer.
Why It Works: Helps your brain feel happy and connected to something bigger.

2. Attending Spiritual Gatherings
How to Do It: Go to church, group prayers, or spiritual classes that help you feel supported.
Why It Works: Helps your brain feel like you belong and aren’t alone.

3. Spending Time in Nature
How to Do It: Go outside and look at trees, clouds, or animals.
Why It Works: Helps your brain relax and feel calm inside.

4. Reflecting on Personal Values
How to Do It: Think or talk about what kind of person you want to be.
Why It Works: Helps your brain feel strong and clear about who you are.

5. Creating a Personal Mission Statement
How to Do It: Write a sentence about your goals and what matters most to you.
Why It Works: Helps your brain stay focused and brave when things are hard.

6. Engaging in Meaningful Service
How to Do It: Do something kind for others like helping a friend or cleaning up.
Why It Works: Helps your brain feel good and full of love.

7. Keeping a Clean and Organized Space
How to Do It: Tidy up your room and put things where they belong.
Why It Works: Helps your brain think better and feel more peaceful.

8. Reducing Clutter
How to Do It: Get rid of things you don’t use or need anymore.
Why It Works: Gives your brain more space to think and focus.

9. Using Calming Scents or Lighting
How to Do It: Turn on a cozy light or smell something like a candle or oil.
Why It Works: Helps your brain and body feel safe and relaxed.

10. Creating a Cozy Sleep Environment
How to Do It: Make your bed soft and comfy with pillows and low lights.
Why It Works: Helps your brain get ready for sleep and feel safe.

11. Having Access to Natural Light or Outdoor Time
How to Do It: Open a window or step outside in the sunshine during the day.
Why It Works: Helps your brain feel more awake and balanced.

1. Balloon Belly Breathing
How to Do It: Put your hands on your belly. Breathe in through your nose and make your belly get big like a balloon. Then slowly breathe out and let it get small again.
Why It Works: Helps your brain and body feel calm and slows everything down.

2. 4-4-4-4 Box Breathing
How to Do It: Breathe in for 4 counts, hold for 4, breathe out for 4, and hold for 4. Imagine drawing a square in the air with your finger while you do it.
Why It Works: Gives your brain a pattern to focus on, which makes it easier to feel calm.

3. Snake Breath
How to Do It: Breathe in through your nose, then slowly hiss out like a snake: “Sssssss…”
Why It Works: Makes your breath slower and helps your brain feel peaceful.

4. Smell the Flower, Blow the Candle
How to Do It: Pretend to smell a flower (breathe in) and blow out a candle (breathe out).
Why It Works: Makes slow breathing feel fun and easy to remember.

5. Teddy Bear Belly Breathing
How to Do It: Lie down and put a stuffed animal on your belly. Watch it go up and down while you breathe slowly.
Why It Works: Helps you see your breath and makes your brain feel safe.

6. Rainbow Breathing
How to Do It: Pretend you’re drawing a rainbow in the air while you breathe in and out. Breathe in as you go up, breathe out as you go down.
Why It Works: Using your imagination helps your brain and body relax.

7. 5-Finger Breathing
How to Do It: Trace one hand with the finger of your other hand. Breathe in as you go up each finger and out as you go down.
Why It Works: Helps your brain focus and gives your hands something calming to do.

8. Bunny Breaths
How to Do It: Take three quick sniffs through your nose like a bunny, then one big breath out your mouth.
Why It Works: Wakes up your brain and helps it pay attention better.

9. Color Breathing
How to Do It: Pick a calm color you like. Breathe in and imagine that color going into your body. Breathe out the stress as a gray cloud.
Why It Works: Helps your brain feel happier and less full of worry.

10. Blow the Bubble
How to Do It: Pretend you’re blowing a bubble really slowly so it doesn’t pop. Breathe in, then blow out gently.
Why It Works: Teaches your breath to slow down and helps you feel calm inside.