5 Emotional Regulation Techniques for Kids That Work for Adults Too

Parenting requires constant learning, and the daily challenge of managing young children's emotional outbursts offers an interesting insight: many of the same techniques can help adults manage their own emotions.

Adults are often so caught up in the demands of everyday life that they fail to notice when stress and emotional tension begin to build. Dr. Jessi Gold, chief wellness officer and professor of psychiatry at the University of Tennessee, explained to CNN that while adults teach children that their feelings are valid and deserve compassion, they often forget to extend that same understanding to themselves.

Here are five simple techniques that can help adults manage stress and respond more calmly to everyday challenges.

1. Take a Deliberate Break

One of the most effective ways to manage overwhelming emotions is to take a short, intentional break. Stepping away from a stressful situation before it escalates gives you time to calm down and prevents you from saying something in anger.

When physically leaving the situation isn't possible, simply saying something like "I need a moment to focus" can help you pause, collect your thoughts, and regain control.

2. Ask Yourself How Big the Problem Really Is

Adults sometimes find themselves becoming frustrated over relatively minor issues. Taking a moment to ask whether something is a serious problem or simply a small inconvenience can help put the situation into perspective.

Recognizing the difference allows you to let go of unnecessary stress and prevents everyday annoyances from taking up more emotional energy than they deserve.

3. Give Yourself a Few Minutes' Warning

Just as children benefit from knowing when an activity is about to end, adults can benefit from preparing themselves for transitions between tasks.

Mental health experts explain that sudden changes can create frustration and stress. Setting a reminder or alarm a few minutes before switching activities gives your mind time to adjust, making the transition feel smoother and more manageable.

4. Take Three Deep Breaths

Sometimes, something as simple as taking three deep breaths can make a difference.

Slow, controlled breathing helps reduce the body's physical stress response, slows the heart rate, and promotes a greater sense of calm. Taking a few moments to focus on your breathing can help you respond more thoughtfully rather than reacting impulsively.

5. Eat and Drink Regularly

Taking care of your basic physical needs is another important part of emotional well-being.

As Dr. Gold explains, "our physical health is very much intertwined with our mental health." Hunger, dehydration, and lack of sleep can all contribute to irritability, stress, and emotional reactions.

Making sure you eat regularly, drink enough water, and get adequate rest can make a noticeable difference in how you feel. Sometimes, something as simple as a glass of water and a handful of nuts can help you feel better almost immediately.

Ultimately, the patience and understanding we try to offer children are just as important when dealing with our own emotions. By recognizing our needs and making small adjustments throughout the day, we can approach stressful situations with greater calm, compassion, and perspective.