Emotional Regulation
The skill of managing and expressing emotions in a healthy and constructive manner.
Here’s a set of practical activities to support the development of emotional regulation for home educated children. These activities help children recognize their emotions, understand triggers, and learn healthy ways to manage and express their feelings.
🧠 What Is Emotional Regulation?
Emotional regulation is the ability to:
Recognize and name emotions
Pause before reacting
Use strategies to calm down or refocus
Express feelings in appropriate ways
🧘 Mindfulness & Calming Activities
1. Breathing Buddies
Lie down with a soft toy on the belly.
Watch it rise and fall while breathing slowly.
Teaches deep breathing and body awareness.
2. Glitter Calm Jar
Shake a jar filled with glitter, water, and glue.
Watch the glitter settle as a calming visual.
Use during moments of stress or big emotions.
3. 5-4-3-2-1 Grounding Game
Name:5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Helps children refocus and calm down.
🎨 Creative Emotional Expression
4. Feelings Wheel Drawing
Draw a wheel with different emotions.
Children color or point to how they feel.
Builds emotional vocabulary and awareness.
5. Emotion Thermometer
Create a scale from calm to very upset.
Children place a marker to show how they feel.
Helps identify intensity and choose coping strategies.
6. My Calm Down Toolbox
Decorate a box and fill it with calming items:Fidget toys
Favorite book
Stress ball
Photos or affirmations
Encourages self-soothing and independence.
📚 Storytelling & Role Play
7. Emotion Scenarios
Use puppets or toys to act out situations:“Someone took your toy,” “You’re nervous about a test.”
Ask: “How do you feel?” “What can you do?”
Builds empathy and problem-solving.
8. Read & Reflect
Choose books with emotional themes.
Discuss how characters manage their feelings.
Ask: “What would you do differently?”
9. Create a Calm Story
Write or draw a story about a character who learns to calm down.
Include strategies like breathing, talking, or walking away.
🎲 Game-Based Regulation Activities
10. Emotion Charades
Act out emotions without words.
Others guess the feeling.
Helps recognize and express emotions non-verbally.
11. Feelings Freeze Dance
Dance to music and freeze when it stops.
Call out an emotion and ask children to show it with their face or body.
12. Coping Strategy Match
Create cards with emotions and coping strategies.
Match “angry” with “take deep breaths,” “sad” with “talk to someone.”
🧺 Everyday Emotional Regulation Boosters
13. Daily Check-In Routine
Ask: “How are you feeling today?”
Use emotion cards or drawings to support expression.
14. Gratitude Practice
Share 1–3 things they’re thankful for each day.
Builds positive emotions and resilience.
15. Movement Breaks
Use jumping, stretching, or yoga to release energy and reset.
Helps regulate physical and emotional states.