Regulation
- audriechad
- 6 days ago
- 2 min read
Updated: 4 days ago
Building Your Child's Toolkit
How our kids explain Regulation:
Regulation is the ability to notice when your body feels "big" — like it's too full of feelings — and use tools and strategies to help it calm back down.
Why is it important?
When big emotions hit — frustration, overwhelm, anxiety, or excitement that tips over the edge — a child needs to know how to bring their body and mind back to a calm, ready state. Learning to self-regulate helps kids return to playing, learning, and connecting with others after something hard happens.
How does it help?
Emotional dysregulation is one of the most common and misunderstood challenges. Research shows that self-regulation is one of the most complex and important executive functions, essential for healthy development and academic progress. When kids aren't taught how to regulate, their behaviour can look like defiance — when really, their nervous system is just overwhelmed. Teaching regulation strategies early gives kids a concrete toolkit they can use for life.
Practice Regulation at Home with Your Child!
Help your child build their personal calm-down toolkit by trying these strategies together. The key is practice before the big feelings arrive — so the tools are ready when they're needed most.
Strategies to try:
Deep belly breathing — Breathe in for 4 counts, hold for 4, out for 4. Practice when calm so it's easy to remember when upset
Body check-in — Ask: "Where do you feel it in your body?" (tight chest, clenched jaw, wobbly tummy) — naming it helps calm it
Movement breaks — Jumping jacks, shaking hands out, a quick walk — moving the body helps release built-up stress energy
Grounding (5-4-3-2-1) — Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Heavy work — Pushing against a wall, carrying something heavy, or doing wall push-ups provides calming sensory input
Cold water — Splashing cold water on the face or holding a cold cup signals the body to slow down
Emotion check-in cards — Use a simple scale (1–5 or colour zones) to help your child name how regulated they feel before and after trying a tool
Self-Reg:
How to Help Your Child (and You) Break the Stress Cycle and Successfully Engage with Life by Dr. Stuart Shanker
Understanding Self-Regulation with My Outlet
Hear from Audrie as she walks you through what self-regulation really means, why it matters for your child's day-to-day wellbeing, and some of her favourite strategies for helping kids find calm after big feelings hit.
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