Are you tired of watching your child struggle with anxiety? As parents, we know how heart-wrenching it can be to see our little ones overwhelmed by worry. But fear not! We’ve uncovered 8 incredible hacks that can help relieve your child’s anxiety in just one minute. Yes, you read that right — one minute!
Whether your child has just had a rough day at school, is facing something scary like a test, or is simply feeling anxious for no clear reason, these quick calming techniques for children are easy, fun, and actually work. Best of all, they help you build connection, confidence, and calm in your home.
So if you’re looking for real, practical ways to raise calm kids and ease anxiety when it strikes — keep reading.
1. Deep Breaths – The One-Minute Calm Button
When anxiety takes hold, breathing gets fast and shallow. That sends a message to the brain that something’s wrong. One of the fastest ways to calm kids’ anxiety is by slowing the breath down.
Here’s how:
Tell your child to breathe in slowly through the nose for four counts, then breathe out through the mouth for six counts. You can even make it fun:
Pretend to smell a flower (inhale)
Then blow out a candle (exhale)
Repeat three times. This simple breathing trick tells the nervous system to relax and helps your child feel safe again.
2. Essential Oils – Nature’s Calm in a Bottle
When it comes to calming anxious kids, essential oils are a game-changer. Just a few drops of the right oil can help bring instant peace — whether your child is heading into a stressful situation or winding down after a big day.
Lavender, Roman chamomile, and frankincense are all known for their calming effects. You can roll a diluted blend onto your child’s wrists, back of the neck, or temples (just be sure to patch-test first). Let them take a few deep breaths and enjoy the scent as it works its magic.
But here’s the key: not all oils are created equal.
To get real results, you need pure, high-quality essential oils — the kind that are safe to use directly on children and actually do what they claim. This is why so many families choose doTERRA. Their oils are tested for purity, free from fillers or synthetic ingredients, and harvested from plants grown in their natural habitat, which means they’re incredibly effective and gentle enough for young skin.
Using cheap oils from the chemist or supermarket can be risky. They might smell nice, but they’re often full of synthetic fragrances that don’t support emotional wellbeing—and can even cause irritation. When it comes to supporting your child’s health, go for quality you can trust.
3. Positive Affirmations – Speak Calm into Life
Words matter. Teaching your child to speak kindly to themselves is one of the most powerful calming techniques for children. When anxiety rises, repeat short, strong phrases together like:
“I am safe.”
“This feeling will pass.”
“I can do hard things.”
Write a few of your favourites on sticky notes and pop them on the fridge, bathroom mirror or lunchbox. You’ll be surprised how often they use them—especially when it counts.
4. Cuddle Time – Hugs Heal
Never underestimate the power of a big hug. When your child is anxious, your physical touch gives them a sense of safety and grounding.
Skin-to-skin contact, like a warm cuddle while sitting close, can lower stress hormones and release oxytocin—the bonding chemical. Just holding your child close and reminding them that they’re loved can sometimes calm kids faster than anything else.
You don’t need to say much—your hug does the talking.
5. Music Magic – Let the Rhythm Reset
Music can change a mood in seconds. Next time your child is anxious, try playing their favourite upbeat song. Better yet, dance with them! Moving to music helps shift energy, distract from worry, and boost happy brain chemicals.
Make a “Calm Kids” playlist together and keep it ready to go in the car or at home. Some kids find gentle instrumental music helpful, too—especially at bedtime.
6. Tapping – Press the Reset Button
Tapping, also known as Emotional Freedom Technique (EFT), is like hitting the reset button for your brain. It involves gently tapping on specific points on the body while saying calming words. Sounds a bit strange at first — but it really works!
You can teach your child to tap with their pointer and middle fingers. Tap on the side of their hand, eyebrows, under the eyes, and collarbone while saying something like, “Even though I feel worried, I’m safe and okay.”
Tapping helps send calming signals to the brain and lowers the stress response quickly. It’s easy to learn and works wonders when your child is feeling overwhelmed. Some kids even like to do it before school, sports games, or bedtime to feel more in control and calm.
There are loads of short videos online you can watch together to learn the basic points, or you can make up your own tapping routine together.
7. Laugh it Off – Shift the Mood Fast
Anxiety is serious, but that doesn’t mean every response has to be. Sometimes, the fastest way to snap your child out of an anxious spiral is by helping them laugh.
Try a silly voice, a funny face, or telling a joke. Watch a short video together that makes them giggle. Laughter releases dopamine and serotonin, which are natural feel-good brain chemicals.
The laugh doesn’t even have to be real. Spend 60 seconds making funny laugh noises because it can shift your child from worry to joy.
8. Move That Body – Fast Fun Fitness
Exercise is one of the most powerful (and most forgotten) calming techniques for children. When your child is anxious, their body is full of energy and stress hormones.
Get them to do 20 star jumps, bounce on a mini trampoline, or race you to the letterbox. Even a few minutes of movement can release natural anti-anxiety chemicals in the brain—like serotonin and endorphins.
It doesn’t need to be a full workout. Just get the body moving and the brain will start to settle.
In just 60 seconds, these simple yet powerful techniques can make a world of difference for your child’s anxiety levels. You don’t need fancy equipment or hours of time—just a few practical tools and lots of love.
Remember, anxiety is a normal emotion, and every child feels it sometimes. But with your support, they can learn how to handle it and build the confidence they need to face life’s challenges.
Try a few of these calming techniques for children and see which ones work best for your family. Over time, you’ll find your own rhythm for raising calm kids—even in a noisy world.
And don’t forget—you’re doing a great job. Every time you help your child through a moment of anxiety, you’re teaching them resilience, safety, and self-regulation.
That’s powerful parenting.