"There are no good or bad emotions- just feelings that are sometimes comfortable and sometimes uncomfortable. Every emotion carries a message from our brain and body, helping us understand what’s going on and what we might need." Ethan Kross
💡 When we view emotions and behaviour with curiosity—asking questions such as “What is this behaviour or feeling trying to tell me?” and "they're having a hard time not giving me a hard time" - we uncover the needs underneath. This helps children (and adults!) build resilience and emotional regulation skills.
🌿 Move your body – walk, dance, or do star jumps.
📝 Write it down – journal or draw your feelings.
🌬 Breathe slow – belly breaths or blow bubbles.
🎶 Listen to music – calming or uplifting songs.
💦 Use your senses – splash cold water or hold something soft.
🤔 Change your focus – count backwards or name 5 things you see.
📌 These “shifters” can help children reset in the moment and build long-term self-regulation skills.
💭 When we feel anxious, our minds often race ahead to all the “what ifs” about the future. Mindfulness helps bring us back to the present moment.
📱 Smiling Mind – Free guided mindfulness for kids.
📱 Calm – Relaxing stories and breathing exercises.
🎨 Mindful colouring – Focus the mind with calming visuals.
🎥 Cosmic Kids Zen Den – Fun mindfulness videos for children.
🐻 Breathing buddies – Place a soft toy on your tummy and watch it rise and fall as you breathe.
Big Life Journal have practical kits filled with strategies to support children in calming their busy minds and bodies during big emotions like anger and worry. Check out their website below:
https://biglifejournal.com/collections/printable-kits/products/worry-toolbox-kit
https://biglifejournal.com/collections/printable-kits/products/the-calm-kit