What are common challenges with when feelings get big?

Feeling overwhelmed by emotions Acting before thinking when feelings are big Taking a long time to calm down

What can I try to help with when feelings get big?

Practise ONE calming strategy every day for a week when you are already calm (for example, the 4-7-8 breathing pattern). This is like training for a sport — you practise when the stakes are low so it is available when the stakes are high. Assemble a physical "calm-down kit" that you keep in your bag: a fidget toy, earbuds, a calming scent (lavender oil on a cotton ball in a small bag), a list of 3 strategies that work for you, and a photo that makes you feel safe. Having it ready means you do not have to think during a crisis. Write a "when I am upset" guide and share it with 2-3 trusted people: "When my feelings get big, please [do not talk to me / give me space / stay nearby but quietly / offer me a drink of water]. Please do NOT [raise your voice / ask me lots of questions / tell me to calm down]."

NDKids

Emotional Literacy8 of 12

When Feelings Get Big

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