try this simple, kid-friendly technique to support children’s wellness

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 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 the importance of mindfulness and deep breathing exercises you can do together.

5 – Do a five senses awareness check-in

Finally, practice a grounding exercise using the five senses. This grounding technique is called the “5 Senses Awareness Check-in.” This mindfulness practice brings your attention to the present moment by engaging your five senses and interrupts feelings of being overwhelmed or anxious by focusing on the tangible sensory experiences in your environment.

Watch the Mooderators explain more about the take five technique here.

Then, write down.

1. What do you see
2. What do you smell
3. What do you hear
4. What do you feel
5. What do you taste

make “Take 5” part of your family’s routine

Join the On Our Sleeves movement 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.