Summer camp can be a magical experience—a time to explore, create new friendships, build confidence, and step into more independence.
But for many kids, especially tweens, the excitement of camp is mixed with something else: anxiety.
As a therapist and mom, I’ve seen this firsthand. The night before camp (and even the days leading up to it), kids may start complaining of headaches or upset stomachs, saying they don’t want to go, or becoming suddenly overwhelmed or tearful. And if your child is naturally shy or has experienced peer conflict, these worries can be even more intense.
It happened to me with my own daughter, Broadway actress, Kayla Pecchioni. Every single year, I would hear the same thing, “I don’t think I can go mom.” She was afraid of meeting new kids and having new experiences.
The truth is, anxiety doesn’t mean your child shouldn’t go to camp. It means they care. It means they’re anticipating something unfamiliar. And the good news? We can teach our kids how to manage this anxiety—without letting it take the wheel.
That’s why I created a gentle, practical Before-Camp Calm Down Routine to help kids settle their minds and bodies so they can step into their summer adventure feeling more grounded and brave. These tips also are perfectly okay to adapt for use with the question of how to help your child with anxiety at school. Really, these top anxiety tips for kids can be applied to any area of their lives.
Before-Summer Camp Calm Down Routine
This 15-minute routine is designed to be used the morning of camp or the night before. You can even print this out and tape it to your child’s bathroom mirror or the wall beside their bed. The goal isn’t to erase all anxiety—it’s to remind them that they are capable of handling it.
♀️ 1. Stretch and Breathe (3-5 minutes)
Help your child stand tall like a tree.
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Stretch arms up to the sky
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Roll shoulders
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Take 3 slow, deep belly breaths
Inhale through the nose (count to 4),
Hold (count to 4),
Exhale slowly through the mouth (count to 6)
️ Breathing calms the nervous system and eases the tummy tension that often comes with anxiety.
2. Soothing Sips (2-3 minutes)
Warm herbal tea, a little lemon water, or even just a cozy breakfast drink can help settle an anxious stomach. Mint or ginger tea is especially soothing. If your child doesn’t like warm drinks, chewing peppermint gum or sucking on a mint works too!
3. Name It to Tame It (3 minutes)
Use this simple journal prompt:
“Right now I feel _____ because _____. But I know I can ____.”
Example:
“Right now I feel nervous because I don’t know anyone at camp. But I know I can say hi to one person and find something fun to do.”
Saying or writing fears out loud gives them less power.
4. Say It with Strength (2 minutes)
Recite or write an affirmation. Have your child choose one or say it together:
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“I can be scared and still be brave.”
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“I’m not alone—others feel this way too.”
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“I’ve done hard things before. I can do this too.”
Stick these on their lunchbox or backpack for a mid-day boost.
5. Create a Comfort Anchor (optional)
Let them bring something small and meaningful—a note in their bag, a friendship bracelet, a soft scrunchie from home—something that grounds them if they start to feel nervous.
Final Tip for Parents:
Don’t rush them. Give the morning a buffer so it’s not frantic. Offer encouragement—but try not to over-reassure. Instead of, “There’s nothing to worry about,” try:
“It’s okay to feel nervous. You’re ready for this. And I believe in you.”
Anxiety Isn’t the Enemy—Avoidance Is
The goal isn’t to erase all discomfort. It’s to show your child that they can move forward even with a fluttering stomach or a racing heart. When we teach our kids to cope with these feelings instead of avoiding them, we give them a gift they’ll use for the rest of their lives. Kayla was okay and made it through every year of Summer Camp with no problems. To this day, she thanks me for making her attend a new camp every year because it has helped her begin new jobs which happens frequently in her world. Last year she started a new job at The Great Gatsby on Broadway and she says she hears my voice in her head. Your kids will one day hear yours too. (Click on the link for Gatsby and you will see her face immediately on the video they have up right now. I am so proud of her and all the anxiety she has had to overcome to get here.
So if your child is heading off to camp this summer, try this routine the day before or the morning of. Calm doesn’t mean perfectly fine—it just means grounded enough to take the next step. One breath, one moment, one new memory at a time.