🧘♂️ Building Emotional Regulation Skills at Home
Independent Futures Support
Big emotions are part of being a kid – but some children need a little extra help to handle them.
If your child is living with autism, ADHD, Down syndrome, or trauma-related needs, learning to regulate emotions might not come easily. But with the right tools, it can be taught – and you don’t need a psychology degree to help.
1. Teach Feelings Like a Language
Just like learning colours or numbers, emotions can be taught with pictures, books, and play. Use an emotions chart to name feelings:
- “I see you’re frustrated.”
- “Your face looks like the angry face on the chart.”
2. Use Visual Tools for Self-Regulation
Try using:
- A colour-coded “feelings thermometer”
- Calm-down boxes with stress balls, sensory toys, or headphones
- Picture-based calm plans
These give kids a way to express themselves when words are hard to find.
3. Model What Calm Looks Like
Even if you’re faking it a little – deep breathing, stepping outside, or saying “I’m taking a break” teaches self-regulation by example. Your calm presence is powerful.
4. Practice in Playful Ways
Games like “freeze and melt” or pretending to be calm animals (e.g. slow turtle, sleepy cat) help kids learn regulation through movement and imagination.
5. Track Your Child’s Growth, Not Perfection
Progress looks different for every child. Celebrate small wins. If your child once screamed for 30 minutes and now it’s 10 – that’s growth.
The more your child learns to name, feel, and manage emotions, the more confident and connected they’ll become. And so will you.
