10 Emotional Regulation Activities for Kids 2024

Here's a quick guide to help children manage their emotions:

Breathing Exercises: Simple techniques to calm down
Mindfulness Practices: Focus on the present moment
Physical Exercise: Move to improve mood
Art Therapy: Express feelings through creativity
Storytelling and Role-playing: Explore emotions through narratives
Music and Dance: Use rhythm and movement for emotional release
Journaling: Write or draw to process feelings
Emotion Identification Games: Learn to recognize and name emotions
Yoga for Kids: Combine movement and relaxation
Creating a Calm-Down Corner: Designate a space for emotional regulation

Activity	Main Benefit	Age Range
Breathing	Instant calming	All ages
Mindfulness	Improved focus	5+
Exercise	Mood boost	All ages
Art	Self-expression	All ages
Storytelling	Emotional understanding	3+
Music/Dance	Emotional release	All ages
Journaling	Self-reflection	7+
Emotion Games	Emotional literacy	3+
Yoga	Mind-body connection	3+
Calm Corner	Self-regulation	2+

These activities help kids recognize, understand, and manage their feelings, leading to better emotional control and social skills.

How to Use This Checklist

This checklist helps parents and caregivers use emotional regulation activities with kids. Here's how to use it:

1. Watch your child

Look at how your child handles emotions now. Note what they do well and what they struggle with. This helps you pick the right activities.

2. Pick the right activities

Choose activities that fit your child's:

Age
Likes
Needs

For example, young kids might like moving around, while older ones might prefer writing or quiet thinking.

3. Make it a habit

Do these activities regularly. Here's a simple plan:

Time	Activity
Morning	5 minutes of breathing
After school	15 minutes of moving
Before bed	10 minutes of quiet thinking

4. Show them how

Do the activities with your child. This shows them it's important and helpful.

5. Be kind and patient

Learning to handle emotions takes time. Praise your child for trying. Remember, getting better is the goal, not being perfect.

6. Change when needed

As your child grows, what they need might change. Check often to see if the activities still help and are fun.

1. Breathing Exercises

What Are Breathing Exercises?

Breathing exercises are simple ways to control breathing. They help kids relax and manage their feelings. These exercises involve slow, deep breaths, often with counting or imagining things. For kids, we make them fun and easy to understand.

Benefits for Emotional Regulation

Breathing exercises help kids in many ways:

Benefit	Description
Less worry	Helps calm down when upset
Better focus	Makes it easier to pay attention
More energy	Helps kids feel more awake
Self-control	Kids learn to manage their feelings

When kids practice deep breathing, they can handle big feelings better. They can calm down and think more clearly when things are hard. Doing these exercises often can help stop worry and sad feelings.

How to Do Breathing Exercises

Here are easy breathing exercises for kids:

1. Belly Breathing

Put one hand on belly, one on chest
Breathe in through nose for 4 counts, feel belly grow
Breathe out through mouth for 4 counts, feel belly shrink
Do this 5-10 times

2. 4-7-8 Breathing

Breathe in quietly through nose for 4 counts
Hold breath for 7 counts
Breathe out through mouth for 8 counts, make a "whoosh" sound
Do this 4 times

3. Bubble Breathing

Give child a bubble wand and soap
Take a deep breath in through nose
Blow out slowly through mouth to make bubbles
Try to make the biggest bubble possible

These exercises are fun and help kids learn to control their breathing and feelings.

2. Mindfulness Practices

What Is Mindfulness?

Mindfulness helps kids calm down and focus on what's happening now. It's about noticing thoughts, feelings, and body sensations without judging them. Here are some ways kids can practice mindfulness:

Listening to a voice guiding them to think about different parts of their body
Tightening and relaxing muscles to feel less tense
Paying attention to their breathing
Noticing how their body feels from head to toe
Walking slowly and focusing on each step

How Mindfulness Helps

Mindfulness can help kids in many ways:

How It Helps	What It Does
Less worry	Kids feel calmer
Better focus	Kids can pay attention longer
Knowing feelings	Kids can name how they feel
Understanding others	Kids can tell how others feel
Handling tough times	Kids learn ways to deal with hard things

When kids practice mindfulness often, they learn to watch their thoughts and feelings without getting stuck in them. This helps them handle problems better.

Starting Mindfulness with Kids

Here's how to help kids start mindfulness:

Keep it short: Start with 1-2 minutes and slowly do more
Make it fun: Try things like pretending to smell flowers and blow out candles
Do it too: Show kids how you do mindfulness
Make a quiet spot: Find a comfy place for mindfulness time
Use things they can see: Try jars with glitter or special cards
Do it every day: Practice during normal times like brushing teeth or eating
Keep going: Try to do a little bit each day

3. Physical Exercise

Exercise helps kids handle their feelings better. When children move their bodies regularly, they can deal with stress more easily, feel happier, and learn to control their emotions.

Types of Exercise for Kids

Here are some good exercises for children:

Exercise Type	How It Helps	Examples
Heart-pumping	Makes kids feel better, less stressed	Running, swimming, biking
Strength	Makes kids feel strong and sure	Push-ups, using stretchy bands
Stretching	Helps kids relax and focus	Yoga, simple stretches
Team Games	Helps kids work with others and control feelings	Soccer, basketball, volleyball

Let your child try different activities to see what they like best. The main thing is to make moving fun so they want to keep doing it.

How Exercise Affects Feelings

Moving the body helps kids feel better in many ways:

Less stress: Exercise lowers stress in the body
Better mood: Moving makes the brain release "feel-good" chemicals
More control: Regular exercise helps kids manage their actions and feelings
Feeling good about themselves: Doing well in sports or exercise makes kids proud

A study from the University of Cambridge found that kids who move more are better at controlling their feelings. This also helped them do better in school.

Adding Exercise to Every Day

Here are easy ways to help your child move more:

Morning: Do a quick 7-minute workout or some yoga poses
Going to school: Walk or bike if it's safe and close enough
Family time: Go for hikes, swim, or play in the park together
TV time: During commercials, do quick exercises or have a dance party
After school: Play outside, jump on a trampoline, or play tag with friends

4. Art Therapy

Art therapy helps kids handle their feelings and express themselves through art. It's a good way for children to show how they feel without using words.

What Is Art Therapy?

Art therapy uses drawing, painting, and making things to help kids feel better. It's not about making perfect art, but about using art to understand feelings.

Activity	How It Helps
Drawing	Kids can show their feelings
Painting	Helps kids feel less stressed
Making things with clay	Makes kids feel good about themselves
Making collages	Helps kids learn to make choices

These activities give kids a safe way to show their feelings, especially if they find it hard to talk about them.

How Art Helps with Feelings

Making art can help kids manage their emotions. When kids do art:

They feel less worried
They can show feelings they don't understand
They learn ways to deal with hard feelings
They feel more sure of themselves

Art lets kids make their own choices, which helps them feel more in control of their feelings. It also helps them see and understand their emotions better.

Setting Up Art Time at Home

To do art therapy at home:

1. Make a special art spot: Find a quiet place for art.

2. Get different art stuff: Have things like crayons, markers, paint, clay, and paper.

3. Do art regularly: Set a time for art so kids know when to expect it.

4. Let kids choose: Let them pick what they want to make and use.

5. Say it's okay to make mistakes: Tell kids there's no wrong way to make art.

5. Storytelling and Role-playing

What Are Storytelling and Role-play?

Storytelling and role-playing help kids learn about feelings. These activities involve making up or acting out stories with different emotions and characters. They let kids try out different feelings in a safe way.

How Stories Help with Feelings

Stories and role-playing help kids:

Learn about different feelings
Understand how others feel
See ways to handle big feelings
Try out different ways to react
Learn words to talk about feelings

By hearing and acting out stories, kids can better understand their own feelings and those of others.

How to Use Stories and Role-play

Here are ways to use storytelling and role-playing to help your child learn about feelings:

Read books about feelings: Pick stories that talk about different emotions. Talk about how the characters feel as you read.
Play with stuffed animals: Use toys to act out situations with feelings. This helps kids learn to spot and respond to emotions.
Let kids make up stories: Ask your child to tell stories about feelings. This can help them share emotions they find hard to talk about.
Play feeling guessing games: Act out an emotion and have your child guess what it is. Then switch turns.
Act out everyday situations: Set up simple scenes for your child to act out, like:

Situation	Feeling to Practice
Waiting in line for a ride	Excited, Impatient
Not getting to play on the swings	Disappointed
Winning a game	Happy, Proud
Meeting someone new	Shy, Nervous
A friend can't come over	Sad

6. Music and Dance

Music and Dance for Kids

Kids can enjoy music and dance in many ways:

Singing simple songs
Using easy instruments like shakers
Moving with scarves to music
Marching to a beat
Dancing like animals
Playing games with songs and moves

How Music Affects Feelings

Music and dance help kids with their feelings:

Benefit	How It Helps
Show feelings	Kids can express themselves through music
Change mood	Different songs can calm or energize
Make friends	Group music helps kids work together
Feel good	Learning new skills boosts confidence
Less worry	Music and dance can help kids relax

Adding Music to Daily Life

Here are easy ways to use music every day:

Morning: Play a happy song to start the day
Changing tasks: Use songs to help kids switch activities
Feeling time: Listen to songs about different feelings
Move breaks: Have short dance times during the day
Bedtime: Play soft music to help kids sleep

When	What to Do	How It Helps
Morning	Wake-up song	Starts day happy
Changing tasks	Song cues	Makes changes easier
Play time	Dance breaks	Fun and less stress
Quiet time	Calm music	Helps kids relax
Bedtime	Soft songs	Gets ready for sleep

7. Journaling

What Is Journaling?

Journaling is a way for kids to write down their thoughts and feelings. It can help them understand and handle their emotions better. Kids can journal by:

Writing in a notebook
Drawing pictures
Making a scrapbook
Using a tablet or computer

Journaling gives kids a safe place to share their feelings without anyone judging them.

How Journaling Helps with Feelings

Writing in a journal can help kids in many ways:

How It Helps	What It Does
Understand feelings	Kids learn to name their emotions
Less worry	Writing can make kids feel calmer
Solve problems	Kids can think about ways to fix issues
Know themselves	Kids learn more about how they think
Talk better	Kids get better at saying how they feel

When kids write about their feelings often, they get better at handling them.

Starting a Journal

Here's how to help your child start journaling:

1. Pick a journal: Let your child choose a notebook they like.

2. Set a time: Choose a regular time to write, like before bed.

3. Give ideas: Suggest things to write about, like "Today I felt..." or "The best part of my day was..."

4. Make it fun: Use stickers or colored pens.

5. Keep it private: Tell your child their journal is just for them unless they want to share.

Start with short writing times and do more as your child gets used to it.

Child's Age	Journaling Ideas
5-7 years	Mostly drawing, some words
8-10 years	Mix of writing and pictures
11+ years	More writing, fewer pictures

8. Emotion Identification Games

About Emotion Games

Emotion identification games help kids learn about different feelings. These games use fun activities to teach children how to spot and understand emotions. Kids might match faces to feeling words, act out emotions, or talk about how they'd feel in different situations. These games make learning about feelings fun and help kids get better at knowing their own feelings and understanding others.

Learning to Name Feelings

Knowing how to name feelings is important for kids. When they can say what they're feeling, they can handle those feelings better. It also helps them talk to others and get along better. Learning more feeling words helps kids say exactly how they feel, which can help solve problems with friends or family.

Why Naming Feelings Helps
Kids understand themselves better
Kids can talk about feelings more easily
Helps solve problems with others
Kids understand how others feel
Kids have fewer big emotional outbursts

Playing Emotion Games

Here are some fun emotion games to play with your kids:

Emotions Charades
- Write feelings on pieces of paper
- Kids take turns acting out the feeling without talking
- Others try to guess the feeling
Emotions Flashcards
- Use cards with different face pictures
- Ask kids to say what feeling each face shows
- Talk about times when someone might feel that way
Feelings Bingo
- Make bingo cards with feeling words
- Describe situations that might cause feelings
- Kids mark the feeling on their card if it matches
Emotion Wheel
- Make a wheel with different feelings on it
- Spin the wheel and share a time you felt that feeling
- Talk about good ways to handle that feeling
Emotions Memory Game
- Use cards with matching feeling faces or words
- Put cards face down and find matching pairs
- When you find a match, talk about that feeling

Game	How to Play	What Kids Learn
Emotions Charades	Act out feelings	Recognize body language
Emotions Flashcards	Match faces to feelings	Identify facial expressions
Feelings Bingo	Mark feelings on a card	Link situations to emotions
Emotion Wheel	Spin and share experiences	Talk about personal feelings
Emotions Memory Game	Find matching feeling cards	Remember and discuss emotions

These games help kids learn about feelings in a fun way. They can play them at home or in school to get better at understanding emotions.

9. Yoga for Kids

Kid-Friendly Yoga

Yoga for kids is a fun way to help children move and relax. Kid yoga poses often have animal or object names, making them easy to remember. Here are some common poses:

Pose Name	What It Looks Like	How It Helps
Cat-Cow	Moving back up and down	Makes back more flexible
Tree	Standing on one leg	Helps with balance
Downward Dog	Making an upside-down V	Stretches the whole body
Butterfly	Sitting with feet together	Makes legs more flexible

These poses are safe for kids and help their bodies and minds.

Yoga and Feelings

Doing yoga can help kids with their feelings. It can:

Help kids know how they feel
Teach kids to focus on now
Show kids how to relax

Studies show that yoga can help kids control their feelings better. This can make them act better at school and home.

Starting Yoga with Kids

To help kids start yoga:

1. Find a quiet place with room to move

2. Start with short 10-15 minute times

3. Use stories with the poses

4. Make it fun with games like "Yoga Simon Says"

5. Do yoga with your kids to show them how

Tip	Why It Helps
Short sessions	Kids can focus better
Use stories	Makes yoga more fun
Play games	Keeps kids interested
Do it together	Kids learn by watching

These tips can make yoga a good time for kids and help them learn to relax and focus.

10. Creating a Calm-Down Corner

What Is a Calm-Down Corner?

A calm-down corner is a special place in a home or classroom where kids can go to handle big feelings. It's not for punishment, but a safe spot for kids to calm down and learn about their emotions. This area is cozy and has things to help kids feel better when they're upset.

How It Helps Kids Cope

Calm-down corners help kids learn about feelings and how to handle them. Here's how they help:

Kids learn to spot and deal with their feelings
They learn that all feelings are okay, even the hard ones
It gives kids a place to practice calming down
It can stop big meltdowns before they happen
Kids learn to take care of their own feelings

Using a calm-down corner helps kids learn good ways to deal with feelings as they grow up.

Making a Calm-Down Space

Here's how to make a good calm-down corner:

Pick the right spot
- Choose a quiet place
- Make sure kids can get to it easily
- Use a corner for privacy
Make it comfy
- Add soft things like pillows or a small rug
- Use calm colors and not too many decorations
Add helpful things

Item	How it helps
Stress balls or fidget toys	Help kids relax
Books about feelings	Help kids learn about emotions
Feeling charts	Help kids say how they feel
Cards with breathing exercises	Show kids how to calm down
Crayons and paper	Let kids draw their feelings

Set rules
- Tell kids when to use the space
- Explain how to act in the calm-down corner
- Show kids how to use the things in the corner
Make it personal
- Let the child help set up the corner
- Add things the child likes, like family pictures

Conclusion

Learning to handle feelings is very important for kids. These 10 activities can help children understand and manage their emotions better. When parents and caregivers use these activities every day, kids can learn to:

Know how they feel
Understand why they feel that way
Find good ways to deal with their feelings

It's important to remember that learning about feelings takes time. It's good to be happy about small steps forward. When we help kids learn about their emotions, we give them tools to:

Benefits of Emotional Learning
Make better friends
Do well in school
Feel happier

As we go into 2024, it's a good idea to make learning about feelings a big part of how we help kids grow up. This can help them become kids who:

Know themselves well
Can control their actions
Can handle hard times