Helping Your Child Cope: 5 Strategies for Big Emotions

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As children grow and navigate life’s challenges, they need tools and strategies for coping with difficult emotions and situations. Teaching coping skills can help children build resilience, reduce stress, and manage their feelings in healthy ways. Here are five coping skills you can teach your child today:

1. Deep Breathing. Deep breathing is a simple yet effective way to calm the mind and body. Encourage your child to take slow, deep breaths through their nose and exhale slowly through their mouth. You can also have them place their hand on their stomach to feel the rise and fall of their breath. To make it fun, consider using bubbles or having them pretend to smell pizza or freshly baked cookies. This technique can help your child feel more centered and relaxed.

2. Grounding. Grounding using senses is another technique that can help your child feel more present and connected to their surroundings. For example, ask your child to name five things they can see, four things they can hear, three things they can touch, two things they can smell, and one thing they can taste. This exercise can help bring your child’s attention to the present moment and distract them from their worries.

3. Guided Imagery. Using the power of imagination, guided imagery is a technique that can help children achieve a state of calm and relaxation. By visualizing peaceful scenes like a tranquil beach or a serene forest, children can immerse themselves in the experience, engaging all their senses. This technique is beneficial for promoting mindfulness in young children, who often have vivid imaginations. By asking them to imagine their own peaceful place, parents and caregivers can help children develop a sense of inner calm and reduce anxiety.

4. Journaling. Journaling is an excellent way for your child to express their feelings and work through their emotions. Encourage your child to write about their thoughts and feelings and validate their experiences by listening and responding empathetically. Journaling can help your child gain insight into their emotions and feel more in control of their feelings. If they are too young to express their feelings through writing or aren’t interested, suggest they draw a picture, paint, or listen to music instead. Check out one of my journaling notebooks on Amazon here

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5. Progressive Muscle Relaxation. Progressive muscle relaxation involves focusing on tensing the muscles for a few seconds and then releasing the tension while focusing on the feeling of relaxation. To play the “squeeze-relax game,” give your child a soft ball or Play-Doh to squeeze as hard as they can, and then relax their hand, reminding them to focus on the feeling of their muscles relaxing.

Teaching coping skills is integral to helping your child build resilience and manage their emotions. A therapist can work with your child to identify their emotional needs and teach them specific coping strategies to help them manage complicated feelings and situations. By working with a therapist, your child can gain valuable tools and techniques that will improve their overall well-being and that they can use throughout their lives.