When kids feel strong emotions, it can be hard for them to think clearly and calm down. It's important to help kids learn emotional awareness and figure out what makes them feel anxious, frustrated, excited, or calm. Here are some ideas to help kids explore their feelings and learn how to calm down. We recommend practicing these when your child is in control of their emotions so they can build the skills and apply them in moments when they are upset.
Teach Them to Notice and Name.
Help your child learn how their body feels with different emotions and find a way to communicate those feelings. Our bodies show emotions in different ways, such as feeling sick when we’re anxious, or getting hot when we’re angry. When kids are having a hard time, it can be tough for them to say how they feel. Kids with ADHD or autism might have an even harder time noticing their body signals and sharing how they feel. A fun way to explore body feelings is to trace your child's body on paper then color or draw pictures on different parts to show how emotions feel there. You can practice different ways to express emotions with tools such as a picture of a thermometer to show if they're feeling "hot" (upset) or "cool" (calm) or a chart with different colors or faces to point to how they're feeling.
Think about sensory inputs.
Everyone has things that bother them or make them feel good. Some people might not like certain textures or sounds. Others might feel calm when wrapped in a tight blanket. Have fun trying different sensory activities with your child. Figure out what bothers them and what helps them feel calm, then try to avoid the things that bother them and use the calming things more often. You could make a special box or corner with things your child likes, such as fidget toys, a heavy blanket, music, nice smells, snacks, or a cold pack.
Build in Breaks.
Help your child learn to pause and take a break when they feel strong urges, like wanting to throw something or yell. Together, come up with 2-5 quick activities they can do when they're upset. Some ideas are walking up and down a hallway, coloring, sorting cards, counting windows, or taking deep breaths. Movement can be a great way to help the brain and body feel calmer. Try stretching, jumping, swinging, rocking in a chair, or doing yoga with your child and see how you both feel after. Taking breaks to do something relaxing or move around helps kids control their behavior and distract themselves.
Remember, it’s best to explore and practice these activities when your child is already calm. This helps them learn about their emotions in a fun way. Then, they can pick the tools that work best for them and use them when they really need help.
To learn more about fun strategies to engage a child you are caring for and build emotional regulation, visit our preferred vendor – Mightier.
Article curated by Jessica Ragnio, MSW, LICSW, and Clinical Director at Mightier.