When What He Needs Is A Distraction

Children can be anxious for any number of reasons. But things can start to get tricky when children can’t identify why they are worried. When this happens, a great way to help kids manage their anxiety is with distractions. By using some simple distractions, you will often find that you have a happy child or at least distracted one. It may not be a permanent solution, but it will often give you, and them, the reprieve that is so needed. 

When your child is in the midst of meltdown or a panic attack, take a look around their current environment and decide if taking them to another, more comfortable environment will help with calming him down. Good options might be as simple as walking into another room or stepping outside. If this doesn’t work, try one of the distraction techniques below. We’ve gone ahead and categorized them by age, but just because your child isn’t in a designated age-range doesn’t mean that one of those techniques might not work for you.

Because every child is different, we recommend that you try several. Just keep in mind that when you pick one of these tools, stick with it. Don’t throw out the idea after one time of it not working. You may try it one day and get no response but in a different situation it might be just what your child needs.

Young Children

Many times with a young child, something simple will do the trick. Try doing something you know the child already enjoys. The goal here is pure distraction.

• Blow bubbles
• Play with a toy that makes noise, lights up, or has interaction
• Sing a song
• Read a book
• Do a craft project
• Humor
• Play with a pet
• Do a puzzle
• Play a board game
• Do a project with a parent
• Play with a friend
• Read
• Play with their favorite stuffed animal

Older Children

Older children may be a little harder to distract. At this point you know what is most likely to help your child. The goal at this age is redirection. Acknowledge their feelings, fears, and worries, and if they aren’t ready to verbally discuss then redirect them away towards something else until a point when they are ready to address them.

• Belly breathing
• Humor- try telling each other jokes, even if they make no sense
• Games with counting or math
• Read a book (especial something like Where’s Waldo)
• Do a craft project
• Have them think about and describe a vacation or favorite place
• Write a story
• Play with a pet
• Clean with a parent
• Play with a friend
• Play a video game
• Play a board game
• Do a puzzle
• Bake or cook something with a parent
• Start an indoor (or outdoor) garden 
• Take a walk outside or go for a bike ride with a parent
• Do some yoga or other exercise
• Help a parent with a project

Adolescents

Depending on the adolescent it may be hard or easy to work with your child on distractions. You may get refusals for any suggestion but be creative and suggest one of their favorite pastimes. 

• Listen to music
• Have them think about and describe a vacation or favorite place
• Try breathing techniques
• Play a video games
• Crack some jokes together
• Watch a favorite movie or show
• Help a parent with a project
• Do a puzzle
• Bake or cook something
• Find a new hobby
• Read
• Clean
• Start a garden
• Go outside for a walk or bike ride
• Do some yoga or other exercise

Whatever you decide to do, be sure to remain calm. When a child in your life struggles with anxiety it can rock your whole world, but the important thing to remember is that you can’t let them see that. Maintaining a calm and patient demeanor will help them better deal with their emotions. If you are stressed out, that will only further to escalate their anxiety. Sometimes, when my frustrations with not being able to help the situation becomes too much, I tag out and let my husband try to manage things.

Looking for other anxiety tools for kids? Check out our SUNCards! SUNCards™ are decks of cards that were developed by a 10 year old girl, and use evidence based strategies like cognitive behavioral therapy, mindfulness, positive psychology, and random acts of kindness to help kids manage their anxiety. They feature lovable monsters who share confidence building positive affirmations, and helpful tasks for redirection. Best of all, for every deck purchased another deck is donated to a nonprofit that serves kids.