Emotional regulation, the ability to recognise, manage and respond to feelings calmly and constructively, is a key life skill. For children, it doesn’t just support behaviour and learning, it underpins their long-term emotional resilience and mental wellbeing.

With the right tools and guidance, children can learn to understand and manage their emotions more effectively, laying the foundation for emotional resilience that lasts a lifetime. The Mind Marvels approach is rooted in calm, connection and confidence. We know that emotional regulation is not about suppressing feelings, but learning how to ride the waves safely, one step at a time.

Learn more about how our wellbeing sessions support emotional regulation at www.mindmarvels.com.

Why emotional regulation matters

Children experience a full spectrum of emotions every day, from frustration and disappointment to excitement and joy. Unlike adults, they are still developing the internal tools to manage those emotions, especially during overwhelming moments.

When children are supported in learning how to self-regulate:

• They build better relationships with peers and adults
• Their focus and learning outcomes often improve
• They are more able to resolve conflicts
• They feel safer, more understood, and more in control of their experiences

Without emotional regulation support, emotions can show up in ways that are misunderstood, tantrums, withdrawal, anger or anxiety. What may be labelled as “challenging behaviour” is often a child asking for help to manage their inner world.

So how can we support them?

Emotional regulation games

Children learn best through experience, and games provide a low-pressure, playful way to explore big feelings. These activities also strengthen the connection between adults and children, creating moments for reflection, trust and growth.

1. Emotion Sorting Game

Create cards that show a variety of feelings (e.g., worried, excited, jealous, calm). Add a second set of cards with everyday situations, such as “Your friend doesn’t want to play today” or “You scored a goal at football”. Ask your child to match the feeling with the scenario, then talk through why they chose it. This helps them develop emotional vocabulary and encourages empathy.

2. Mirror Emotions

This simple game builds emotional awareness and empathy. One person shows an exaggerated emotion on their face, happy, sad, surprised, etc., and the other person has to mirror it. Then swap. It’s a great way for children to start noticing subtle expressions and body language.

3. Roll-A-Feeling

Create a dice game where each number corresponds to an emotion. When a child rolls a number, they name a time they felt that way, or what they could do when that emotion shows up. It’s a helpful way to spark discussions about real-life situations in a safe, playful setting.

4. Glitter Jar (Mind Jar)

Making a glitter jar together can be both creative and calming. As children shake the jar, they can imagine it’s how their brain feels when emotions are intense. Watching the glitter slowly settle helps them visualise what calming down can look like.

5. Feelings Charades

Write different feelings on slips of paper and take turns acting them out without speaking. This game encourages body awareness and deepens emotional recognition, all while having fun.

Emotional regulation tools and techniques

Games are one part of the picture, children also benefit from calming strategies they can return to regularly. These techniques help them move from overwhelm back to calm in a way that feels safe and achievable.

1. Breathing Buddies

A simple, powerful technique: ask your child to lie on their back with a soft toy on their tummy. As they breathe in and out slowly, they can watch their toy rise and fall. This focuses their attention and slows their breathing, ideal for winding down before sleep or after a busy day.

2. Five-Finger Breathing

Hold out a hand, and use the index finger of the other hand to trace up and down each finger. Breathe in while tracing up, breathe out while tracing down. This tactile and visual technique is perfect for younger children and helps them slow their breath and focus.

3. Feelings Thermometer

Draw a simple scale with colours or faces that represent different feelings (e.g., calm to overwhelmed). Use it daily to check in on how your child is feeling and talk about ways to move towards calm. It teaches self-awareness and empowers children to communicate their emotions.

4. Safe Spaces

Create a calm corner or comfort space in your home or classroom where children can go to reset. Add cushions, books, sensory items or a calm-down kit. This isn’t a punishment, it’s a proactive space to self-soothe and reflect.

5. Body Scan

Guide your child through noticing how their body feels from head to toe. Are their shoulders tight? Is their tummy fluttery? This builds mind-body connection and helps children spot early signs of emotional stress before it escalates.

Building emotional regulation over time

No child becomes emotionally regulated overnight. It takes consistency, modelling from adults, and an environment that validates their emotions without judgement.

You can support this journey by:

• Narrating your own emotional regulation (“I’m feeling a bit frustrated, so I’m going to take a few deep breaths.”)
• Creating daily opportunities to reflect and calm together
• Praising effort, not perfection – “I noticed you tried to breathe instead of shouting. That’s a great step.”

Over time, children begin to internalise these strategies and build a toolkit they can draw from throughout life.

Supporting emotional wellbeing with Mind Marvels

We specialise in emotional wellbeing support for children – offering calming strategies, school workshops, one-to-one tools, and resources that are practical, gentle and engaging. Whether you’re a parent, carer or educator, our aim is to make emotional wellbeing understandable and accessible for all children.

We understand that supporting children through big feelings can sometimes feel overwhelming. But you don’t have to do it alone. If you’re looking for simple, proven strategies to help your child manage their emotions and thrive, we’re here to support you every step of the way.