Summer Coping Skills for Kids: Simple Ways to Support Emotional Wellness at Home

Summer is here, and with it comes sunshine, pool days, popsicles, later nights, family time, and a welcome break from the usual school-year routine. For many children, summer can be full of fun and connection. It can also bring changes in structure, overstimulation, big feelings, and moments when kids need extra support learning how to calm their bodies and name what they are feeling.

The good news is that coping skills do not have to feel clinical, complicated, or separate from everyday life. In fact, summer gives families a great opportunity to practice emotional regulation in simple, playful ways. Activities your child is already doing outside, at the pool, in the backyard, or during family time can become helpful tools for grounding, calming the nervous system, identifying emotions, and building positive self-talk.

Here are a few summer-friendly coping skills your child can add to their emotional toolbox.

1. Turn a Summer Scavenger Hunt Into a Grounding Exercise

Grounding exercises help children slow down and reconnect with the present moment, especially when they feel anxious, overwhelmed, frustrated, or overstimulated. A simple way to practice this during the summer is through a five-senses scavenger hunt.

Ask your child to notice:

5 things they can see
Maybe it is the grass, clouds, a beach towel, a sprinkler, or their favorite summer toy.

4 things they can feel
This could be warm sunshine, cool water, soft grass, or the texture of a popsicle stick.

3 things they can hear
Birds chirping, kids playing, water splashing, or music outside.

2 things they can smell
Sunscreen, fresh-cut grass, flowers, food on the grill, or summer rain.

1 thing they can taste
A cold drink, a snack, or maybe a classic summer bomb pop.

This exercise helps kids shift their focus away from racing thoughts and back into their body and surroundings.

2. Try a “Feelings Weather Check”

Children do not always have the words to explain what they are feeling. A “feelings weather check” gives them a simple and visual way to describe their emotions.

You can ask, “What is your weather today?”

• Sunny might mean happy, calm, or excited.
• Cloudy might mean sad, tired, or disappointed.
• Stormy might mean angry, frustrated, or overwhelmed.
• Foggy might mean confused, unsure, or stuck.

This gives children language for their emotions without putting pressure on them to explain everything perfectly. Over time, it can help them become more comfortable identifying and talking about what is happening inside.

3. Use Movement Breaks to Reset

Kids often feel emotions in their bodies before they can explain them with words. Movement can be a helpful way to release extra energy, reset the nervous system, and create a calmer state.

Some simple summer movement breaks include:

• Jumping jacks
• Animal walks
• Dance parties
• Trampoline time
• Running through the sprinkler
• Stretching outside
• A quick walk around the block

Movement breaks can be especially helpful during transitions, after screen time, before bedtime, or when a child seems restless, irritated, or overwhelmed.

4. Practice “Name It to Tame It”

When children learn to name their feelings, those feelings can start to feel less scary and more manageable. This is sometimes called “name it to tame it.” The goal is not to talk a child out of their feelings. The goal is to help them recognize what they feel and why.

You can model phrases like:

• “I feel mad because…”
• “I feel worried about…”
• “I feel sad when…”
• “I feel frustrated because…”
• “I feel nervous about…”

Parents can also model this out loud in age-appropriate ways. For example, “I am feeling frustrated because we are running late, so I am going to take a deep breath and try again.” When kids hear adults name emotions calmly, they learn that feelings are normal and manageable.

5. Create Kind Self-Talk Cards

Self-talk is the way we speak to ourselves in our own minds. Helping children build kind, steady self-talk can support confidence, resilience, and emotional regulation.

You can create simple cards together with phrases your child can use when things feel hard:

• “I can try again.”
• “I am safe.”
• “I can handle this.”
• “It is okay to ask for help.”
• “My feelings will not last forever.”
• “I can take a deep breath.”
• “I am learning.”

These cards can be kept in a bedroom, backpack, calm-down corner, or even taped to the bathroom mirror. The more children practice these phrases when they are calm, the easier it can be to use them when emotions feel big.

Making Coping Skills Part of Summer

The best coping skills are the ones kids can actually use. They do not need to be perfect, formal, or time-consuming. A few minutes of practice during normal summer routines can help children build skills they will carry with them into the next school year and beyond.

These activities can support:

• Grounding
• Emotional awareness
• Positive self-talk
• Nervous system regulation
• Confidence in managing big feelings
• Healthy parent-child communication

Soak up the summer, remember the sunscreen, and try adding a few of these coping skills into your family’s routine.

If you are interested in therapy services for your child or would like additional support, MK Counseling is here to help. Give us a call at 605-231-8387 to learn more.