Self-Regulation
What is it and how can I incorporate it with my children?
What is Self-Regulation
Emotional self-regulation or emotion regulation is the ability to respond to the ongoing demands of experience with the range of emotions in a manner that is socially tolerable and sufficiently flexible to permit spontaneous reactions as well as the ability to delay spontaneous reactions as needed. It can also be defined as extrinsic and intrinsic processes responsible for monitoring, evaluating, and modifying emotional reactions. Emotional self-regulation belongs to the broader set of emotion-regulation processes, which includes both the regulation of one's own feelings and the regulation of other people's feelings.
Everyone feels frustrated, excited, or overwhelmed sometimes! And it can be hard to know what to do to calm ourselves down. Below are some activities from Momentous Institute to slow down your breathing and focus your attention, so better choices can be made and conflict can be solved.
Use a Glitter Jar
Shake the glitter jar. This is what your brain is like when you are full of emotion. It is hard to think clearly and make good decisions. Breath in and out slowly as the glitter falls and you can see through the water. Shake the glitter jar and breath as the glitter settles as many times as needed to feel calm.
Watch an Hourglass
When you feel excited or anxious it can be hard to sit still. When we take a minute to calm down, we can breathe and calm down our feelings. Sit still and watch the sand fall as you take deep breaths.
Squeeze a Stress Ball Ten Times
Squeezing a stress ball can help you focus your energy and can calm your down when you are excited or upset. Trey squeezing the stress ball very slowly ten times in a row, taking a deep breath each time.
Belly Breathing
Lay down on your back with a small object on your stomach. Take deep breaths while watching the the object rise and fall with each breath.
Feelings Thermometer
Use a thermometer to show a child that feelings are like a scale. You need to help your child identify and manage his/her feelings.
Calm Down Basket
Create a calm down basket filled with items that can help your child manage difficult feelings. Try items like a stress bass, silly putty, or kaleidoscope. Helping kids identify feelings and what tools they can use to calm down is an important skill.
Book Resource
The Whole Brain Child by Dr. Daniel Siegel
Click here to see Dr. Siegel in a quick video showing you how your brain works!