The answer lies in the nervous system. When a child’s brain is in “survival mode,” even small stressors can feel huge. That’s why these exercises are designed to activate the parasympathetic nervous system—the body’s natural “calm and connect” state.
No fancy equipment required. These therapeutic exercises are simple, science-backed ways to help children and teens regulate emotions and build emotional balance. The more consistently you practice them, the more emotional regulation skills improve over time.
Let’s walk through the top 5 therapeutic exercises to improve emotional regulation skills in children and teens.
Why Does My Child Struggle With Emotional Regulation?
Many kids today are stuck in fight-or-flight mode. Their nervous system is overreactive, which means even small stressors can trigger intense emotional reactions. And when that system never gets a chance to reset, emotional self-regulation becomes nearly impossible.
🗣️ “Many kids today are stuck in fight-or-flight mode. Their nervous system is overreactive, which means even small stressors can trigger intense emotional reactions.”— Dr. Roseann
That’s why the focus here is on calming the brain and body—because that’s where strong emotional regulation skills begin. These therapeutic exercises activate the parasympathetic system, helping your child shift from survival to safety.
With daily practice, children become more aware of their own emotions, learn to respond instead of react, and start to experience more positive emotions—even in stressful situations.
What Is a Heart Hug—and How Does It Help With Emotional Regulation?
The heart hug is a simple, grounding touch-based exercise that uses deep breathing and gentle pressure to regulate the nervous system. It’s one of the most powerful emotional regulation activities for children of all ages, including toddlers and teens.
When a child places one hand on their heart and the other on their shoulder, they’re activating the vagus nerve. This tells the brain: “You’re safe.” Over time, this helps reduce stress, improve emotional well-being, and promote better mental health.
Co-regulation strategies like this one also strengthen your connection as a parent. When done together, your calm presence helps your child learn how to calm their own body and mind.
How to do it:
- Right hand on the heart, left hand on the opposite shoulder
- Press gently and breathe deeply
- Feet flat on the floor
- Do it with your child to promote co-regulation
Real-life tip: Use it in the morning or before bed—or when your child is spiraling. Even toddlers can learn this with help.
When your child is dysregulated, it’s easy to feel helpless.
The Regulation Rescue Kit gives you the scripts and strategies you need to stay grounded and in control.
Become a Dysregulation Insider VIP at www.drroseann.com/newsletter and get your free kit today.
How Does the 5-4-3-2-1 Grounding Technique Improve Emotional Regulation?
The 5-4-3-2-1 Sensory Awareness Activity is a grounding technique that brings children out of emotional overwhelm and back into the present moment. It’s especially effective when anxiety or overwhelming emotions are hijacking their nervous system.
How to Practice:
- 5 things they see
- 4 things they feel
- 3 things they hear
- 2 things they smell
- 1 thing they taste
This technique boosts mindfulness, improves emotional self-regulation, and reconnects brain and body. It’s a go-to for therapists working with kids who spiral easily into stress or panic.
Want to unlock your child’s potential in just one week? Check out our Quick Calm: https://drroseann.com/quickcalm/
How Can I Teach My Child to Reframe Negative Thoughts?
Switching from “What if” to “What is” builds cognitive flexibility and interrupts spiraling negative thoughts. This reframing activity helps children challenge anxiety-driven thinking by focusing on truth-based outcomes instead of imagined catastrophes.
Example: Instead of “What if I fail the test?”, help your child remember, “I studied and did well last time.”
This strengthens metacognition, enhances executive functioning, and builds emotional resilience. Over time, it equips kids with the critical thinking needed to stay grounded during stressful situations.
What Is the Touch-and-Visualize Technique and Why Does It Work?
This somatic reset tool builds self-awareness by helping your child locate and soothe physical tension linked to emotional stress. It’s a powerful method for reducing physiological distress while promoting emotional balance.
Steps:
- Ask where they feel stress in their body.
- Have them gently place a hand on that spot.
- Guide them to visualize a happy color spreading there (e.g., yellow).
- Breathe deeply and continue until tension lessens.
This method is especially helpful for kids who struggle to name or verbalize their strong emotions, giving them a way to regulate emotions through felt experience.
How Does Movement and Breath Help Kids Regulate Their Emotions?
Physical activity paired with breathwork is one of the most effective ways to reset the nervous system. This could include animal walks, cross crawls, yoga poses, or simply dancing to music—anything that integrates breath and physical movement.
These emotional regulation activities support the brain stem, improve sensory processing, and reduce stress levels. Breath enhances focus, while movement creates a positive impact on both mental health and emotional development.
One teen client used this during a long training: by getting up and moving, they could re-engage their self regulation skills and return to the task more effectively.
Why Does Emotional Regulation Take Time?
Because emotional regulation doesn’t come naturally to most kids, parents play a vital role in modeling, guiding, and repeating these exercises. Just three times a day for 30 days can make a remarkable difference in your child’s emotional well-being—and yours too.
When practiced consistently, these techniques support strong emotional regulation skills, help children manage stress, and lay the foundation for a lifetime of better mental health.
Feel like you’ve tried everything and still don’t have answers?
The Solution Matcher helps you find the best starting point based on your child’s symptoms, behaviors, and history.
It’s fast, free, and based on decades of clinical expertise. Get your personalized plan now at www.drroseann.com/help
FAQs
What causes poor emotional regulation in children?
Dysregulation often starts in the brain. ADHD, anxiety, trauma, or sensory overload can overwhelm a child’s nervous system, making it hard to manage emotions. Calming the brain is key.
Can emotional regulation be taught?
Yes! Just like riding a bike, emotional regulation is a skill. With daily practice, kids learn to notice their feelings, pause before reacting, and respond in healthier ways.
What are emotional regulation activities for kids?
Emotional regulation activities include deep breathing, grounding exercises, movement, and touch-based tools like heart hugs. These help calm the nervous system so kids can manage big emotions with more ease and confidence.
