blog post
take 5: coping skills every child can learn
This World Mental Health Day, get our free download to practice this kid-friendly technique!
Life moves fast. Between school, activities, friends, and family routines, kids feel the pressure too. Just like adults, they need simple ways to pause and care for their mental wellness.
When you practice coping strategies with your child during calm moments, you’re helping them build confidence and giving them tools they can use when stress or worry shows up.
That’s why this World Mental Health Day, October 10, we’re inviting families everywhere to try a “Take 5 Moment.” This kid-friendly activity uses five simple steps to help children check in with themselves and learn healthy ways to cope when they feel overwhelmed.
Download our free Take 5 Moment journal page and work with your child to fill it out! Learn more about each step below.
how to Take 5 for mental health
1. Name one thing you need right now.
Encourage your child to pause and ask themselves a few questions like:
- Am I hungry?
- Do I need a break?
- Do I want a hug?
Naming their needs helps kids learn self-awareness and how to care for themselves in moments when they need it.
2. Write down two things you can do when you're upset
Brainstorm some simple calming activities. These could be simple options like:
- Drawing or creating art
- Listening to music
- Playing outside or moving their body
- Reading a book or spending time with you
This step builds a list of healthy coping strategies your child can use anytime.
3. Think of three people who you can reach out to for support
Help your child identify their “support circle.” It might be a parent, teacher, coach, or friend. Knowing who they can go to builds connection and a sense of safety.
4. Take four deep breaths
Guide your child through slow, intentional breathing. Inhale, hold briefly, then exhale. Breathing together can calm both of you.
Learn more about why kids should learn how to practice mindfulness and explore some deep breathing exercises you can do together.
5. Do a five-senses awareness check-in
Finally, practice a grounding exercise called the “5 Senses Awareness Check-in.”
Watch the Mooderators explain more about this exercise.
Then, write down or say out loud:
- What do you see?
- What do you smell?
- What do you hear?
- What do you feel?
- What do you taste?
This ground technique brings your attention to the present moment by engaging your five senses. It interrupts feelings of being overwhelmed or anxious by focusing on the tangible sensory experiences in your environment.
making "Take 5" part of your routine
This World Mental Health Day, join us in making space for mental wellness. Take 5 with your kids, try it yourself, share it with your family, and encourage others to pause and check in too.
Download our Take 5 for Mental Health Journal Page, fill it out with your child, and post it somewhere everyone can see. It’s a simple reminder that mental health matters—today and every day.
download the Take 5 journal page
more resources from On Our Sleeves
At On Our Sleeves, we’re on a mission to give all children a voice and break the stigma around mental health. Every child deserves the tools and support to build lifelong mental wellness skills.
Explore more free resources, activities, and guides to help the kids in your life learn coping strategies, practice mindfulness, and talk openly about their feelings. Together, we can make mental health part of every day.
