It is easy for kids to be afraid. Whenever they feel there is a monster under the bed or see a scary movie, they come running to you. While it is a nice thought that someone needs you, they also need to learn to regulate themselves.

Your children are never too young to learn about mindfulness training. This training is nothing intense or complex. Your child will be able to focus on the present moment and control themselves instead of dwelling on their negative thoughts.

Here are seven techniques to help your child cope and calm down when any crisis occurs.

1. Deep Breathing

Anxiety can cause your child to breathe at a very fast rate leading to a panic attack. Deep breathing will allow your child to focus on only their breathing instead of their anxious thoughts.

Your child can try belly breathing by putting one hand over their stomach. Let them breathe in and notice their belly expanding like a balloon. Then, have them breathe out and watch their belly deflate like a balloon. They can also do this standing, with one hand on their chest and the other on their stomach.

2. The 5-4-3-2-1 Technique

When a child feels overwhelmed with anxiety, they forget where they are. The 5-4-3-2-1 technique will help your child get in touch with their senses. Have your child find-

Five things they see
Four things they feel
Three things they hear
Two things they smell
One thing they taste

Once your child can name these objects, they will come back to reality.

3. Mindful Walking

If you live near a park or live in a neighborhood with greenery, take your child for a walk. This will help clear their mind and focus on something else.

Ask your child what they hear and see around them. Have your child touch the leaves that fall from the ground. You can also ask if they smell anything around them, like fresh pine or an outside barbeque.

Bring your child back to where you both walk and ask them if they notice any changes this time around. This will teach them that change happens all the time.

4. Muscle Progression Movements

Your child could have a lot of tension built up in their body from anxiety. Muscle progression movements can show your child where to channel their stress.

Have your child imagine they are holding an orange. Tell them to make their fists tight and squeeze out all the juice. Then, release the orange and toss it to the side. Have your child repeat this exercise until they feel fully relaxed.

5. Mindful Words

When the world is overwhelming, your child may be prone to tantrums. All it may take is one word to help them calm down.

Ask your child to think of a word that can make them feel better, like "sunlight," "love," "peace," and others. Have your child say this word silently in their mind. Then, have them say this word with each breath they take. Focusing shifts their attention to this word and what they imagine when they say it.

6. Mindful Drawing

Some children have trouble expressing their emotions. Drawing can help them say what they cannot communicate.

Take your child to a quiet room and ask them to close their eyes. Have them draw what they are feeling in the present moment. You can give your child some ideas like drawing what happiness or sadness means.

7. Mind Garden

Worrisome thoughts may be weeds in the mind garden, but happy thoughts can grow beautiful flowers.

Redirect your child to think of happy thoughts when they experience negative emotions. In order for your child's mind garden to grow, they need all the happiness they have. Mindfulness games have the power to calm your child and bring them to the present moment.

Want more ideas on how to parent effectively? Please read more on the child therapy page and reach out soon for a consultation and more parenting tools.

7 Techniques to Help Your Child Cope & Calm Down