Children who struggle with emotion regulation can benefit from practicing self-regulation skills during calm moments so they are accessible during times of emotional distress.

Ideas to try:

• Create a “chill out zone” with items like fidgets (stress balls, glitter jars, putty, bubbles for breathing, etc.). See FDMT for quality fidgets
• Daily mindfulness or meditation practice using apps like Insight Timer or Calm. Research shows just 10 minutes of daily meditation can reduce anxiety as effectively as medication for some individuals.
• For younger children (ages 4–9): Mindmasters by CHEO

Tips for parents:

• Avoid problem-solving or rationalizing while your child is dysregulated (“in the red zone”).
• All feelings are valid: Washington Post article on validating children’s emotions

Recommended books:

• The Whole Brain Child by Dan Siegel
• Raising an Emotionally Intelligent Child by John Gottman

ADHD & executive functioning:
Children with ADHD may struggle more with emotion regulation. Helpful resources:

• CADDAC
• Understood.org
• Executive Functioning & ADHD tips

Children need connection with their parents, especially during challenging times. Emotion coaching helps parents:

• Validate and label emotions
• Teach that emotions vary in intensity
• Encourage safe expression of feelings

Resources:

• Webinar on emotion coaching (start at 54:40)
• Gottman’s Emotion Coaching Course
• Becky: Good Inside | Instagram: @drbeckyatgoodinside

Self-care for parents:

• Practice self-compassion and mindfulness using apps like Insight Timer
• Webinar on self-compassion (start at 13:21)

Books for guidance:

• Trust Me, Mom – Everyone Else is Going! by Roni Cohen-Sandler.
• Breathe Through This by Eline Snel
• How to Talk So Teens Will Listen by Adele Faber
• Screen-Smart Parenting by Jodi Gold
• Now I Know Why Tigers Eat Their Young by Peter Marshall & Barbara Coloroso

Screen time & connection:

• Use family handouts and technology contracts to maintain healthy boundaries.

Helping children manage anxiety:

• Teach children to label their worries and recognize they have control over them.
• Practice gradual exposures to anxiety-provoking situations (start with low-intensity challenges).
• Use mindfulness and self-regulation strategies.
• Consider a “worry jar” to schedule weekly worry time.
• Shield children from distressing news.

Books for children & teens:

• What to Do When You Worry Too Much by Huebner
• 101 Ways to Conquer Teen Anxiety by Thomas McDonagh and Jon Patrick Hatcher
• The Anxiety Survival Guide for Teens by Jennifer Shannon

Books for parents:

• Freeing Your Child from Anxiety by Tamar Chansky

• Encourage leadership roles at home
• Spend regular one-on-one time with your child/teen
• Use child-directed play or casual time together to foster open conversations

Books:

The Self-Esteem Workbook for Teens by Lisa M Schab

Books & workbooks:

• My Body, My Self for Girls – Lynda Madaras
• The Body Image Workbook for Teens by Julia V. Taylor
• 101 Ways to Help Your Daughter Love Her Body by Brenda Richardson
• When Your Teen Has an Eating Disorder – Lauren Muhlheim
• Skills-Based Caring for a Loved One with an Eating Disorder by Janet Treasure, Gráinne Smith and Anna Crane
• Off the C.U.F.F.: Parent Skills Book by Nancy Zucker

• Maintain a business-like relationship with your co-parent
• Reduce conflict in front of children
• Children’s Bill of Rights – Robert Emery

Books:

• Two Homes, One Childhood by Robert Emery
• Overcoming the Co-Parenting Trap by Moran & Sullivan
• Overcoming the Alienation Crisis by Moran & Sullivan