Parenting a child with big emotions can be challenging and overwhelming. As a mom myself, and someone who has worked in kindergarten settings, I’ve seen first hand how children experience and express intense emotions. It can be tough as a parent to know how to respond, especially when your child is struggling with things like frustration, anxiety, or sadness.
In fact, I remember when my own son needed extra help with his emotional development. It was through working with his therapist and introducing mindfulness techniques that I saw a shift in his ability to manage his emotions in a healthy way. That’s why I’m so passionate about sharing these tips with you!
Mindfulness is a simple but powerful tool that can help your child recognize, understand, and calm their emotions. Here are 3 mindfulness techniques that have worked wonders for us, and I think they can help your child too.
1. Breathe Like a Bear 🐻
One of the simplest and most effective mindfulness techniques for calming big emotions is deep breathing. It might sound simple, but when children are upset, they often forget to breathe properly, which can increase their anxiety or frustration. Teaching your child to take slow, deep breaths can help their body and mind relax.
How to Practice:
Have your child pretend they’re a bear.
Ask them to inhale deeply through their nose (as if sniffing the air) for a count of 3, hold their breath for a moment, and then exhale slowly through their mouth (like a big bear’s breath) for a count of 5.
Repeat the cycle 3-5 times.
This breathing technique helps regulate the nervous system and gives your child a moment to pause and center themselves when emotions are running high.
2. Grounding: 5-4-3-2-1 Technique
When your child feels overwhelmed, it’s easy for them to become disconnected from their surroundings. Grounding techniques can help bring their focus back to the present moment. This technique is particularly useful when your child feels like their emotions are spiraling out of control.
How to Practice:
The goal of this exercise is to focus on the five senses to ground your child in the here and now. You can guide them through this exercise by saying:
5 things you can see (e.g., “Can you see a toy, a chair, the window?”)
4 things you can touch (e.g., “Can you touch the floor, your hands, your clothes?”)
3 things you can hear (e.g., “Can you hear a bird, the wind, my voice?”)
2 things you can smell (e.g., “Can you smell the cookies in the oven or the flowers outside?”)
1 thing you can taste (e.g., “Can you taste your snack or the drink in your mouth?”)
This technique works because it shifts your child’s focus from their overwhelming emotions and brings their attention back to the present moment, helping them feel calmer and more in control.
3. The Calming Jar: Visualizing Emotions
The calming jar is one of my favorite tools for helping children visualize and regulate their emotions. When kids are upset, their emotions can feel like a storm inside, with their thoughts swirling around like glitter. By making this jar, you can show your child how emotions can settle, just like the glitter.
How to Make a Calming Jar:
Materials Needed: A jar, water, glitter, and a bit of glue.
Fill the jar with water, add some glitter, and seal it shut with glue.
When your child feels overwhelmed, they can shake the jar and watch as the glitter swirls around inside. This gives them a visual representation of their emotions, and as they watch the glitter slowly settle, they’ll understand how their feelings can settle too.
This simple activity encourages your child to pause, reflect, and calm down. It’s also a great way to talk to them about how emotions are normal but need time to settle.
Why Mindfulness Matters for Kids:
Mindfulness isn’t just about calming down in the moment. It’s about building emotional awareness and resilience over time. When you teach your child mindfulness techniques, you’re helping them develop lifelong skills that will benefit them in many areas of life, from school to friendships to handling challenges.
By incorporating mindfulness into your child’s routine, you give them tools to better understand and regulate their emotions. This not only helps them in difficult moments, but it can also boost their overall emotional well-being.
Mindfulness techniques are simple, yet powerful tools that can help your child navigate their emotions in a healthy way. These tools not only calm the immediate storm but also help your child build emotional resilience and self awareness for the future. I hope these tips are helpful to you and your family!
If you’d like to learn more about mindfulness techniques or other ways to support your child’s emotional well-being, be sure to check out my other resources or reach out to me. I’m always here to help!
Take care,
Kari
Founder of Twin Bears Studio
