Turning Lemons into Lemonade: 50 Coping Strategies for Kids

Ever notice how life can feel like a rollercoaster?

One minute we’re on cloud nine, and the next minute we’re plunging into an emotional thunderstorm.

This is not an experience exclusive to adulthood. Kids are also bombarded with their own whirlwind of emotions.

Over the course of a single day, kids can feel happiness, sadness, excitement, boredom, stress, anxiety, frustration, embarrassment, and even fear!

Moreover, just like adults, in order to attain and maintain optimal mental health, kids need to learn how to successfully navigate their emotions.

And that's where coping strategies come in!

Developing and maintaining a treasure trove of healthy, readily available coping strategies is essential for everyone, regardless of gender, age, race, or socio-economic background.

But here’s the catch: coping strategies are extremely personal to each individual; they are as unique as our fingerprints.

What helps one person calm down and relax may have the exact opposite effect on another person.

Additionally, effectively using healthy coping strategies is not innate. We are not born with the skills to use them.

Like most skills, developing advanced coping skills is not an overnight process, but a process that requires time, attention and consistent effort.

In fact, it is a lifelong process of discovery, selection, refinement, and growth.

Therefore, it is never too soon (nor too late) to begin developing the skills to effectively use coping strategies.

This article contains a total of 50 coping strategies divided into 5 categories: Physical Activity; Cognitive Reframing; Creative Activities; Deep Breathing; and Mindfulness.

This is not an exhaustive list by far; but it contains enough strategies to get you started.

So buckle up, and let's embark on a journey to equip our young ones with the tools they need to thrive!

Physical Activity

Exercise and physical activity boost the production of endorphins, the brain's natural feel-good neurotransmitters.

These chemicals act as natural painkillers, enhance our sense of well-being, and help us sleep better.

Engaging in exercise and other physical activity helps us take our mind off our worries which benefits both our mental and physical health.

In addition, endorphins not only alleviate pain but also elevate our mood, making physical activity a powerful coping strategy for managing stress and emotions.

Here are 10 coping strategies that utilize physical activity.

• Go for a walk, run, bike, or hike

• Turn on some music and dance

• Go on a scavenger hunt

• Plant a garden

• Go on a picnic

• Go skateboarding

• Play hopscotch

• Volunteer

• Take up photography

• Redecorate your room

Cognitive Reframing

The use of cognition is at the heart of this next group of coping strategies.

Cognition refers to the mental processes involved in gaining knowledge and comprehension through sensory input, thinking, and personal experiences.

Coping strategies that utilize cognitive reframing help us manage our emotions by healing and reshaping the unhealthy perceptions that create and fuel them.

Reshaping how we perceive an event that has happened to us is a powerful coping strategy because our perceptions can shape our beliefs, opinions, and ideas about the world.

Our perceptions are so powerful, in fact, that they can often be stronger than reality itself!

Essentially, cognitive-based coping strategies change the way we feel by changing the way we think.

To get you started, here are 10 coping strategies that utilize cognitive reframing.

• Write down your thoughts

• Question the accuracy of your thoughts, beliefs and perceptions

• Seek alternative ways of seeing the situation

• Replace negative thoughts with positive ones

• Reflect on the things you are grateful for

• Seek other people’s perspectives

• Acknowledge progress no matter how small

• Use positive affirmations

• Give yourself compassion and grace

• Practice forgiveness

Creative Activities

Engaging in creative coping activities can help kids achieve a sense of flow as well as a deeper sense of purpose, meaning, and fulfillment in life.

These types of activities can create a feeling of catharsis - an emotional release that can reduce stress.

This will not only help kids process their emotions; but it will also help them explore their identities and overcome challenges.

Engaging in creativity-based coping strategies can not only improve our mood almost instantly; but they can also have a positive impact on our cognitive function by stimulating both the left and right sides of the brain.

Ready to get creative? Here are 10 creativity-based coping strategies to get you started:

• Draw or doodle

• Paint a picture

• Write a story or poem

• Choreograph a new dance

• Write lyrics to an instrumental track

• Compose new music

• Take up Art Journaling

• Sew, alter or design clothes

• Write jokes for a comedy routine

• Redecorate your room

Deep Breathing

Deep breathing is an effective strategy to manage and reduce stress because it signals the brain to calm down.

By mimicking the body's natural state of relaxation, deep breaths activate the parasympathetic nervous system, which lowers heart rate, breathing rate, and blood pressure.

Breathing deeply also oxygenates the body and helps redirect the mind during stressful or anxious situations.

Finally, deep breathing helps us disengage from distracting thoughts and sensations, promoting a sense of calm and relaxation.

There are lots of breathing-based coping strategies. Here are 10 to get you started.

• Belly or Abdomen Breathing

• 4-7-8 Breathing

• 3-3-3 Breathing

• Coherent Breathing

• Lion’s Breath (Yoga)

• Pursed Lip Breathing

• 4-2-6 Breathing

• Box Breathing

• Lengthen Your Exhale

• Equal Breathing (Yoga)

  
  

Practicing Mindfulness

Mindfulness is the practice of training our attention. It influences brain structures and activity in regions associated with attention and the regulation of emotions

Attention and acceptance are the two main components of mindfulness.

The attention aspect involves focusing on the present moment and directing awareness to our breath, thoughts, physical sensations, and feelings.

Acceptance means observing experiences without judgment, noting them, and letting them go.

Practicing mindfulness helps regulate our emotions by enabling us to respond thoughtfully to stressful situations rather than reacting impulsively, promoting an overall sense of well-being.

Here are 10 coping strategies that utilize mindfulness techniques.

• Gratitude journaling

• Counting heartbeats or breaths

• Mindful coloring

• Guided meditation

• Yoga

• The 5 Senses Exercise

• Body Scan

• Create Mandalas

• Intentional Breathing

• Mindful Nature Walk

Conclusion

Equipping kids with a variety of coping strategies is like giving them a custom built toolkit to navigate life's emotional rollercoaster.

Life's roller coaster will always have its ups and downs, but with the right coping strategies, kids can navigate these twists and turns more smoothly.

The 50 strategies presented here offer a diverse range of approaches, from physical activities to mindfulness techniques, ensuring that there’s something for everyone.

Remember, the journey to emotional resilience is ongoing.

Encouraging kids to experiment with these strategies will help them discover what works best for them, fostering a lifelong habit of self-care and emotional awareness.

As they grow and face new challenges, their coping toolkit can expand and evolve, supporting them through every stage of life.

So, let’s empower our children with the skills to handle their emotions with confidence and grace.

Together, we can help them build a foundation of mental wellness that will serve them well throughout their lives.

Would you like even more practical ideas to use in your classroom?

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Until next time...