Resources

A Guide to Anxiety for Kids

This video created by Anxiety Canada provides an explanation of anxiety for kids. It explains how anxiety is a normal biological response – called “Fight, Flight, Freeze” – that can get triggered inappropriately in the modern world.

5-4-3-2-1 Grounding Technique

This grounding technique can help slow down the mind, and bring awareness to the senses and environment. It can be done pretty much anywhere and doesn’t require and equipment.

Box Breathing

Box breathing, also referred to as square breathing, is a deep breathing technique that can help slow down breathing. It works by distracting your mind as you count to four, calming your nervous system, and bringing some rhythm into your breath. This video has some music in the background, but feel free to do this practice with the sound on mute if that feels better.

Butterfly Hug

The Butterfly Hug combines a breathing exercise with a grounding bilateral movement to bring awareness to the breath and body, and slow down the mind. A positive affirmation can also be said out loud while doing this exercise if it feels helpful.

Ice Dunk DBT Skill

In this video Dr. Ali Mattu explains and demonstrates how submerging your face into cold water can slow down the nervous system and even stop or prevent a panic attack. This technique activates the diving reflex, and is a Dialectical Behaviour Therapy (DBT) distress tolerance TIP skill.