“Ugh!” I caught the eye of the young girl I was assisting, her emotional turmoil evident in her expression. She curled tightly into a ball, her small shoulders hunched as she nestled into the tiniest corner of the room.
I presented her with a visual checklist of various exercises and tools to manage overwhelming feelings, collectively termed “Strong Emotions,” which includes feelings like anger, fear, and anxiety. After setting a timer, I quietly encouraged her to select her preferred strategy before the timer went off and stepped back.
Gradually, her posture improved. She sat up, looked at me, and pointed to a deep-breathing technique and a stress ball option. I nodded, handing her the squeeze ball as we practiced what we refer to as “bubble breath.” A few moments later, she was ready to rejoin her class, beaming and composed.
In today’s world, children are acutely aware of the underlying stressors around them. It’s critical to acknowledge that they might be grappling with intense and overwhelming emotions. Providing them with tangible exercises from both a physical and mental standpoint, while allowing them to select their “perfect” coping mechanism, can significantly aid their ability to self-regulate independently.
Here are some self-regulation strategies to consider:
Worry Box
Close your eyes and imagine a box where you can store all your worries and fears, locking it tight so no small concern can escape. Visualize this Worry Box—what does it look like? Is it colorful or textured? Now, place every worry you have into this box. Once you’ve done that, close the lid securely. Your worries are now locked away and cannot disturb you anymore.
Bubble Breath
Picture a bubble wand. As you exhale, be careful not to burst it! Position one hand on your heart and the other on your belly. Inhale through your nose and hold for five seconds. Then breathe out a big “bubble” through pursed lips, blowing out and holding for another five seconds.
Finger Pull
I often tell the children I work with, “Put all of your unpleasant feelings into your finger. Pull until you can’t pull anymore!” Try this: place one hand palm up and the other palm down, touching your fingertips together but keeping your thumbs apart. Pull them apart as hard as you can for five to ten seconds.
Feeling Where Your Body Is
When emotions are running high, it can be tough to connect with our bodies. This exercise provides deep pressure, calming the nervous system. Cross your arms over your shoulders and give a gentle squeeze, saying quietly to yourself, “Here are my shoulders.” Repeat this process down to your feet, acknowledging each body part as you go.
The Journal In My Mind
Life can be hectic, and often our minds only find time to think at night, making it hard to control our thoughts. Create a mental journal where you can jot down or sketch anything that’s bothering you. Imagine the color of your journal, the type of writing instrument you’re using, and then draw or write down your thoughts. Once done, close the journal, and let those thoughts go—until you choose to revisit them.
Mantra
Think of a frustrating moment recently. Now let’s practice some positive mantras:
- “Oh well, maybe next time!”
- “No big deal!”
- “I can try again another time!”
- “I am awesome no matter what!”
- “I am loved!”
- “I am safe.”
Which one resonates with you? The more frequently you incorporate these techniques into your daily routines, the more naturally they will come to your children when needed. Give them a try yourself — they truly are effective! For more ideas on empowerment and emotional regulation, check out our other post here, or visit this resource for in-depth insights. Additionally, you can learn more about related topics on in vitro fertilization, an excellent resource for those exploring pregnancy options.
In summary, equipping children with tools to navigate their emotions fosters resilience and independence, allowing them to feel more in control in a chaotic world.