Big emotions can feel overwhelming—not just for children but for parents too. When kids experience frustration, sadness, or anger, it can be hard for them to express what they need in the moment. The good news? With the right tools, you can help your child navigate their emotions and develop important self-regulation skills.
In this post, I’ll share five practical strategies to support your child in managing big feelings.
1. Use a Feelings Thermometer
Help your child identify and communicate their emotions by introducing a “feelings thermometer.”
- How it works: Use a visual chart with colors or numbers to represent emotional intensity. For example, red = very angry, yellow = a little frustrated, and green = calm.
- Why it helps: Naming emotions is the first step to managing them. A thermometer gives your child a tool to express how they feel in a nonverbal, approachable way.
- Tip: Make it interactive- let your child help create the thermometer or customize it with stickers or drawings.
2. Teach Belly Breathing
Deep breathing is a powerful way to calm the body and mind during moments of stress.
- How to teach it: Have your child place their hands on their belly. Inhale deeply through the nose, filling the belly with air like a balloon. Exhale slowly through the mouth, feeling the belly deflate.
- Why it works: Belly breathing activates the body’s calming system and helps children feel more in control.
- Bonus: Practice together so they can see you modeling this calming technique.
3. Create a Calm-Down Space
Set up a dedicated area in your home where your child can go to reset when they’re feeling overwhelmed.
- What to include: Add cozy items like pillows, a blanket, sensory toys, or coloring books.
- Why it’s effective: Having a safe space to retreat to can help kids regain a sense of control without feeling punished.
- Tip: Let your child help design the space so it feels like their own special spot.
4. Try the “Glitter Jar”
A glitter jar is a simple, DIY tool that can help kids refocus and self-soothe.
- How to make it: Fill a clear jar with water, glitter glue, and loose glitter. Shake it up, then watch as the glitter settles to the bottom.
- Why it helps: Watching the glitter settle is a visual metaphor for calming down—it reminds kids that strong emotions eventually settle too.
- Tip: Use the jar during moments of frustration or sadness to help your child take a mindful pause.
5. Use Books to Talk About Feelings
Books are a wonderful way to teach kids about emotions and how to handle them.
- Recommendations: The Color Monster by Anna Llenas, My Many Colored Days by Dr. Seuss, or Breathe Like a Bear by Kira Willey.
- Why they work: Stories make emotions relatable and provide examples of how characters navigate challenges.
- Tip: After reading, ask your child, “What do you think the character felt? What might help them feel better?” to spark conversation.
Conclusion:
Helping your child manage big feelings is a process, and these tools can provide a foundation for emotional regulation. The key is practice—over time, these strategies can empower your child to understand and handle their emotions in healthier ways.
If you’d like more tips or support in helping your child with emotional growth, feel free to reach out to me. I’d love to connect!