Parenting can sometimes feel like refereeing a wrestling match between big emotions and tiny humans. But fear not—therapists are here to save the day (and your sanity). They’ve shared their go-to coping strategies for kids, and spoiler alert: they’re both practical and meltdown-tested.
1. The Power of Glitter Jars
Imagine this: a mason jar filled with glitter swirling in water. It’s not just Pinterest bait—it’s a visual meditation tool.
Why It Works: Watching the glitter settle can help kids calm their racing thoughts.
Therapist Tip: Let your child shake the jar when they’re upset and explain, “The glitter is your feelings, and when you let them settle, so will you.”
2. Deep Breathing Made Fun
Telling kids to “take a deep breath” is like asking a cat to fetch. Instead, make it engaging.
The Starfish Technique: Have them spread their hand like a starfish and trace their fingers, inhaling as they trace up and exhaling as they trace down.
Therapist Tip: Use visuals like a feather or pinwheel to make the breathing exercises interactive.
3. The Magic of Weighted Blankets
Weighted blankets aren’t just trendy—they’re sensory superheroes. They provide deep pressure stimulation, which can reduce anxiety and promote calm.
Therapist Tip: Use during story time or before bed for extra relaxation. Bonus: They double as a snuggly fort roof.
4. Name It to Tame It
Kids often experience emotions as overwhelming waves. Labeling these feelings can help them process and control them.
Why It Works: Neuroscience shows that naming emotions activates the rational part of the brain.
Therapist Tip: Teach phrases like, “I feel mad because my block tower fell,” instead of letting Hulk-mode take over.
5. Mindfulness in Mini Bites
Forget hour-long yoga sessions—kids need mindfulness they can do in the moment.
Favorite Quick Hack: The Five Senses Exercise. Ask your child to name:
5 things they can see
4 things they can touch
3 things they can hear
2 things they can smell
1 thing they can taste
Therapist Tip: Use it anywhere—meltdown in the grocery store? Five Senses to the rescue.
6. The Calm-Down Corner
Think of it as a time-out, but make it chic and therapeutic. Stock a cozy nook with pillows, fidget toys, coloring books, and sensory items.
Why It Works: It gives kids a dedicated space to regulate themselves without feeling punished.
Therapist Tip: Let them decorate it themselves to create ownership and enthusiasm.
7. Physical Activity as an Emotional Reset
Big emotions? Big movement.
Go-To Activities:
Jumping jacks for frustration
Stretching for anxiety
Dancing to shake off sadness
Therapist Tip: Model the behavior. Nothing bonds a family like a spontaneous living room dance-off.
8. Problem-Solving with Puppets
When kids are too overwhelmed to talk about their feelings directly, puppets can save the day.
Why It Works: Kids project their emotions onto the puppet, making it easier to communicate.
Therapist Tip: Use a funny voice for the puppet—it lightens the mood and keeps the child engaged.
9. Scripting “What to Do Next”
Kids often freeze when they don’t know how to respond to tough situations. Giving them scripts provides structure and confidence.
Examples:
“When I feel angry, I can stomp my feet or hug my teddy bear.”
“When someone takes my toy, I can say, ‘I’m using that right now.’”
Therapist Tip: Role-play these scenarios for added practice.
10. Celebrate the Small Wins
Therapists agree: Kids thrive on recognition.
Why It Works: Positive reinforcement builds resilience and encourages repetition of good habits.
Therapist Tip: Create a reward chart or simply say, “I’m so proud of how you handled that!” Validation works wonders.
Final Thoughts
Coping strategies for kids don’t have to be complicated or expensive. With a mix of creativity, patience, and some therapist-approved hacks, you can help your child navigate their emotions like a pro (and maybe keep your hair intact in the process).
Looking for more support? Call or text 614-470-4466, email admin@achievepsychology.org, or visit www.achievepsychology.org. Let’s tackle this parenting thing together.
Works Cited
No external works cited; content based on professional insights and general knowledge of child development and therapy strategies.
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