Emotional Regulation in Kids
Mindfully Moving Through Big Feelings: Taking A Movement-Based Approach to Emotional Regulation
By Becca Moore, MA, LPC, Purposeful Path Counseling Therapist
When kids are overwhelmed by big feelings, telling them to “take a deep breath” can sometimes result in resistance and further escalation. That’s okay! Sometimes when we tell children to “take a deep breath”, it feels like an invalidation of their feelings. We can validate the child’s emotions and then guide them into playful/mindful emotional regulation through movement. The tool of deep breathing can be paired with all movement-based emotional regulation tools, pairing energy/tension release with calming breaths.
Let’s explore some child-friendly, movement-based strategies for helping kids regulate their emotions.
Heavy Work Activities
When kids are experiencing an intense emotion, they often need a way to release that energy alongside deep breathing. Heavy work activities - pushing, pulling, lifting, squeezing — gives their body the sensory input and release they need in order to feel more grounded.
Try the strategies below!
Try This!
Push against a wall
Carry wet laundry to the dryer
Squeeze and Press Playdoh or Clay
Push a Box with Books
Animal Walks
Stretch, Wiggle, and Release: Letting the Tension Move Through The Body
When a child feels an uncomfortable emotion, their body tends to tighten and tense. We can model and practice with children the importance of noticing when our body tension increases and learning how to release that tension in playful ways.
Try the strategies below!
Try this!
Pretend your body is an uncooked noodle - tense, tight, and stiff. Pretend that you are a noodle getting cooked and gradually let your body become loose like a spaghetti noodle
Stretch all the way up to reach the sky with a big breath in, and then let your arms fling down fast while releasing the big breath in a sigh
Progressive Muscle Relaxation while pretending to melt like an ice cube
Mindful and Free Movement with Music
Dancing or silly movement gives children permission to move through their feelings in a playful, creative way. We can model trusting our bodies to move however they need to express an emotion.
Try the strategies below!
Try this!
Put on music and dance to different genres/songs with different feelings attached. Practice moving your body to the feeling of the song.
Put on a fast-paced song and keep dancing fast until you notice the emotion move in your body
Start & Stop Feelings Freeze Dance
Tip: If your child is feeling shy, try joining in! When adults are silly too, kids feel safe to explore their creative, silly side.
Mindful and playful movement helps children release tension, process big emotions, and reconnect with their bodies in a creative, empowering way. Remember, everything you model and practice with your child helps you regulate and have fun along the way too!
References
https://neurodivergentinsights.com/the-power-of-sensory-regulation/
https://sensorysid.com/sensory-strategies-to-support-emotional-regulation/