Simple CBT Exercises for Children That Can Be Practiced at Home

Introduction to CBT for Children

Cognitive Behavioural Therapy (CBT) is a widely used, evidence-based therapeutic approach that helps children understand the connection between their thoughts, emotions, and behaviours.

By learning to identify and challenge negative thought patterns, children can develop healthier ways of thinking and responding to everyday situations. CBT is particularly effective in treating childhood trauma, anxiety, and persistent negative thinking, as it provides young individuals with practical tools to manage overwhelming emotions and fears.

For children experiencing anxiety or trauma, CBT offers a structured and supportive way to confront and reframe distressing thoughts. By doing so, it fosters emotional regulation, enabling children to better understand and control their emotions. This approach also empowers them to build resilience, helping them navigate life’s challenges with greater confidence and adaptability.

CBT’s hands-on and goal-oriented nature makes it especially helpful for children, as it incorporates age-appropriate activities and strategies like role-playing, games, and journaling.

These techniques not only engage young minds but also promote a deeper understanding of their inner world. By equipping children with coping skills early on, CBT aids in their overall mental well-being and personal growth, laying a strong foundation for emotional health in the future.

The Basics of CBT: Thoughts, Feelings, and Behaviours

Cognitive Behavioural Therapy (CBT) is based on a simple but powerful idea: our thoughts, feelings, and behaviours are closely connected and influence each other.

When we understand this connection, we can start to change the way we think in order to feel better and make more positive choices.

In simple terms, imagine a situation where a child has a test coming up. If the child thinks, “I’m going to fail, I’m not smart enough,” this thought might make them feel anxious or sad.

These feelings could lead to unhelpful behaviours, like avoiding studying or giving up easily. This creates a cycle: negative thoughts lead to negative emotions, which then lead to behaviours that reinforce those thoughts.

CBT helps break this cycle by focusing on changing the negative thoughts. For example, the child could learn to replace the thought, “I’m going to fail,” with something more balanced, like, “I’ve studied hard, and I’ll do my best.”

This new thought can lead to less anxiety, which then encourages the child to study effectively and feel more confident. As a result, their behaviour changes for the better, and they are more likely to perform well on the test.

By learning to identify and challenge negative or unrealistic thoughts, children can start to manage their emotions more effectively.

Over time, changing the way they think can lead to better emotional well-being and more positive actions.

This is one of the key goals of CBT: helping children and adults alike to reframe their thoughts in a way that promotes healthier feelings and behaviours.

Simple CBT Exercises for Children to Try at Home

Cognitive Behavioural Therapy (CBT) offers a variety of exercises that children can practice at home to help manage their emotions, regulate their behaviour, and develop healthier thought patterns.

These exercises are designed to be engaging and straightforward, making them ideal for young minds. Below are some simple yet effective CBT activities that caregivers can use to support their children’s emotional well-being.

1. A Thought Diary

A Thought Diary is a powerful tool in CBT that encourages children to express their thoughts and emotions through writing or drawing. This exercise helps children become more aware of their feelings, identify negative thinking patterns, and reflect on how their thoughts influence their emotions and behaviours.

How It Works:

Children often experience emotions without fully understanding where they come from. By encouraging them to document their thoughts and feelings, the Thought Diary gives them an opportunity to slow down and reflect. When children write or draw their thoughts, they can start to see patterns, such as consistently thinking, “I’m not good enough” or “Something bad will happen.” Once they recognise these patterns, they can begin working on reframing these thoughts into more positive and realistic alternatives.

How This Helps:

A Thought Diary helps children:

  • Recognise negative thinking patterns: By consistently tracking their thoughts, children begin to see which thoughts repeatedly lead to distressing emotions.
  • Promote self-reflection: Documenting thoughts creates a natural pause, allowing children to consider whether their thoughts are helpful or accurate.
  • Encourage expression: For children who find it difficult to talk about their feelings, writing or drawing can provide a non-verbal outlet for emotional expression.

Sample Template:

To help children get started, caregivers can provide them with a simple template for a Thought Diary:

– Date: __________

– What happened? (Briefly describe the situation)

– What were you thinking? (Write or draw your thoughts)

– How did you feel? (Write or draw your emotions, e.g., sad, worried, angry)

– What did you do? (Describe any actions you took)

– Can you think of a different way to look at this situation? (Encourage them to write a more balanced or positive thought)

This structure guides children to reflect on their initial thoughts and consider alternative ways of thinking.

Download our Thought Diary Template

We have come up with our design for a thought diary that is completely free to download and use with the children and young people in your life.

2. Positive Reframing

Positive Reframing is a CBT technique that involves helping children identify negative thoughts and replacing them with more positive or realistic alternatives. This simple exercise teaches children to challenge unhelpful thoughts and cultivate a more optimistic mindset.

How It Works:

Children often struggle with negative self-talk, such as “I’m not good at this” or “I always mess up.” Positive Reframing helps children realise that their thoughts aren’t always true and that they can choose to think in ways that are more encouraging and hopeful.

How This Helps:

Positive Reframing teaches children to:

  • Challenge negative thoughts: By recognising when they’re thinking negatively, children can pause and assess whether their thoughts are helpful.
  • Shift perspective: This exercise encourages children to view challenges as opportunities for growth, rather than evidence of failure.
  • Build self-confidence: Replacing negative thoughts with positive alternatives fosters a sense of capability and resilience.

Example Scenarios for Practice:

  1. Negative Thought: “I’m not good at this.”

– Positive Reframe: “I’m learning, and I’ll get better with practice.”

  1. Negative Thought: “Nobody likes me.”

– Positive Reframe: “I have people who care about me, and I can make new friends.”

  1. Negative Thought: “I always mess up.”

– Positive Reframe: “It’s okay to make mistakes. Mistakes help me learn.”

Children can practice this skill by writing down their negative thoughts and brainstorming more positive alternatives. Caregivers can guide children through the process by asking questions like, “Is that thought 100% true?” or “What’s another way to look at this situation?”

3. Relaxation Techniques (Deep Breathing & Progressive Muscle Relaxation)

Relaxation techniques are an essential part of CBT, as they help children calm their minds and bodies, making it easier to manage anxiety and stress. Two simple but effective relaxation methods are deep breathing and progressive muscle relaxation (PMR).

Deep Breathing Exercise

Deep breathing helps children focus on their breath, which slows the heart rate and reduces anxiety.

Step-by-Step Instructions:

  1. Find a comfortable spot: Have the child sit or lie down in a comfortable position.
  2. Place a hand on the belly: Encourage the child to place one hand on their stomach so they can feel it rise and fall.
  3. Breathe in through the nose: Tell the child to take a slow, deep breath through their nose for four seconds, feeling their belly rise.
  4. Hold the breath: Ask the child to hold their breath for two seconds.
  5. Breathe out through the mouth: Instruct the child to slowly exhale through their mouth for four seconds, feeling their belly fall.
  6. Repeat: Guide the child to repeat this cycle for five to ten breaths, focusing on the calming sensation.

This technique helps children relax by shifting their attention away from anxious thoughts and focusing on their breath instead.

Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation involves tensing and then relaxing different muscle groups, helping children become more aware of physical tension and how to release it.

Step-by-Step Instructions:

  1. Get comfortable: Have the child lie down or sit in a comfortable position.
  2. Start with the feet: Ask the child to curl their toes tightly for five seconds, then release.
  3. Move up the body: Continue with the legs, hands, arms, shoulders, and face, tensing each muscle group for five seconds, then releasing.
  4. Notice the difference: Encourage the child to notice how their muscles feel when they’re tense compared to when they’re relaxed.

This exercise is particularly effective for children who hold tension in their bodies when anxious or stressed.

4. Worry Box Exercise

The Worry Box exercise is a symbolic way for children to feel more in control of their worries by physically writing them down and storing them in a special box. This simple act helps children acknowledge their worries while distancing themselves from them.

How It Works:

Children often struggle to stop worrying, and the more they try to suppress their concerns, the bigger those worries seem to become. The Worry Box exercise allows children to “release” their worries by writing them down and placing them in a box, effectively creating a mental boundary around their concerns.

How This Helps:

The Worry Box exercise teaches children that:

  • It’s okay to have worries: Writing them down validates their feelings without dwelling on them.
  • They can control when they worry: Putting worries in the box helps children contain their concerns, making them feel less overwhelming.
  • They can revisit them later: Knowing they can come back to their worries later gives children a sense of control over their emotions.

Step-by-Step Instructions:

  1. Create a Worry Box: Have the child decorate a box or jar to make it their own.
  2. Write down the worry: Encourage the child to write or draw each worry on a small piece of paper.
  3. Place it in the box: Once the worry is written, the child folds the paper and places it inside the box.
  4. Close the box: Once the worry is in the box, the child closes the lid, symbolising that they’re putting the worry away for now.

Children can check the box later with a caregiver’s guidance to see if the worry still feels important or if it has lessened with time.

By incorporating these simple CBT exercises into daily routines, children can develop a range of skills to manage their emotions, challenge negative thoughts, and reduce anxiety.

These techniques empower children to take an active role in their mental health, laying the foundation for emotional resilience as they grow.

How Parents and Caregivers Can Support CBT at Home

Parents and caregivers play a crucial role in helping children practice and benefit from Cognitive Behavioural Therapy (CBT) exercises at home. Integrating CBT techniques into daily life can support children’s emotional growth and improve their ability to manage stress, anxiety, and negative thoughts. However, it’s essential to do so in a way that feels natural and not overwhelming for the child. Below are some tips to help caregivers effectively support CBT practices at home.

Start Small and Build Gradually

When introducing CBT exercises to children, it’s important to start with one simple activity rather than attempting multiple techniques at once. For example, you could begin by using a Thought Diary once or twice a week to help your child get comfortable with reflecting on their thoughts and feelings. As they become more familiar with this practice, gradually introduce other techniques, such as Positive Reframing or relaxation exercises. This slow and steady approach helps children build confidence without feeling overwhelmed.

Integrate Exercises into Daily Routines

To make CBT exercises part of daily life, look for natural opportunities to practice these skills. For example:

Bedtime routines: Use relaxation techniques like deep breathing or progressive muscle relaxation to help your child unwind before sleep.

During meals or quiet time: Discuss a recent situation your child experienced and encourage them to reflect on their thoughts and emotions, perhaps using the Thought Diary approach.

Homework or learning challenges: When your child faces frustration, guide them through Positive Reframing, helping them replace negative thoughts like “I can’t do this” with “I’m learning and I can improve.”

These small, regular moments make CBT feel more like part of everyday life rather than an added task.

Be Patient and Offer Encouragement

Children, like adults, need time to adjust to new ways of thinking and behaving. CBT requires patience, as results may not be immediate. It’s important for caregivers to provide gentle encouragement and acknowledge small successes along the way. Celebrate progress when your child starts to identify their negative thoughts or tries a new relaxation technique. Positive reinforcement builds their confidence and motivation to continue practicing.

Avoid putting too much pressure on your child to “get it right” or expecting a quick transformation. Instead, focus on supporting their efforts and being there as a guide when they face challenges.

Lead by Example

Children learn a lot by observing their parents and caregivers. One of the most effective ways to teach positive thinking and emotional regulation is by modelling these behaviours yourself. When you face a stressful situation, talk aloud about how you are handling it, demonstrating how you’re reframing negative thoughts or using deep breathing to stay calm. This not only normalises the practice but also shows your child that these techniques are useful for everyone, not just them.

For example, if you’re running late and feeling stressed, you might say, “I’m feeling frustrated right now because we’re running late, but I’ll take a deep breath and remind myself that we’ll get there when we can. It’s not the end of the world.” This kind of self-talk helps children see how they can apply similar strategies to their own challenges.

Create a Supportive Environment

A safe, supportive environment at home is key for children to feel comfortable practicing CBT techniques. Make sure your child knows that it’s okay to talk about their worries, fears, or frustrations without fear of judgment. Encourage open communication, listen attentively, and offer comfort when they share their emotions.

You can also make CBT activities more engaging by incorporating creativity, such as decorating the “worry box” together or making the Thought Diary into an art project where your child draws their emotions instead of writing them.

By integrating CBT exercises into daily routines in a patient and encouraging way, parents and caregivers can help children develop essential emotional skills without overwhelming them. Leading by example and creating a supportive, open environment at home can foster long-term resilience and emotional well-being for children as they navigate life’s challenges.

Conclusion: Building Resilience Through Practice

Cognitive Behavioural Therapy (CBT) exercises provide children with valuable tools to manage their thoughts, emotions, and behaviours.

By practicing techniques like the Thought Diary, Positive Reframing, relaxation exercises, and the Worry Box, children can better understand their emotional responses and learn healthy ways to cope with challenges.

These exercises empower them to break free from negative thought patterns and build emotional resilience over time.

Consistency is key when practicing CBT. Integrating these techniques into everyday life helps children develop lasting skills to manage stress, anxiety, and difficult situations.

While progress may be gradual, the ongoing practice of CBT fosters a strong foundation for emotional well-being.

It’s also important to recognise that each child’s journey is unique. If challenges persist or emotional difficulties intensify, professional support from a therapist or counsellor trained in CBT can provide additional guidance.

With patience, encouragement, and regular practice, children can build the confidence and resilience needed to navigate life’s ups and downs more effectively.

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