Managing emotions
Learn why people struggle with managing emotions. Find out how ADHD, learning disabilities, and anxiety impact emotions. Get tips on dealing with anger, sadness, and frustration.
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Free tools from Understood
Tips and strategies
- Quick tipUse the 5-4-3-2-1 mindfulness method.
Calm your mind by noticing what’s around you. Name 5 things you can see, 4 things you can feel or touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Quick tipName the behavior and emotion.
During heated moments, kids may not realize how they’re acting. Be specific: “You’ve been complaining for over an hour” or “You seem very sad.”
- Quick tipAsk about their feelings.
When kids get upset, gently ask questions like “How are you feeling right now? Where are you feeling it in your body?” Emotions can feel more manageable when kids describe their feelings.
Podcast
The first step to help your child calm down
Learn how to look calm even if you don’t feel calm — and why this is the single most important step in managing your child’s tantrums or outbursts.
Downloads
Feelings wheelPDF
Frustration trackerPDF
Frustration pattern finderPDF
Frustration outreach and supportPDF
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