Emotional resilience is a critical skill that helps children navigate life’s inevitable challenges. Teaching them to adapt to change, manage stress, and recover from setbacks can set the foundation for their lifelong emotional health. In this article, we’ll explore five powerful strategies that parents and educators can use to build emotional resilience in children, helping them understand and manage their emotions effectively. These strategies are easy to incorporate into everyday life, and you’ll be amazed at how impactful they can be.
What is Emotional Resilience in Children?
Simply put, emotional resilience is the ability to bounce back from tough situations. When kids develop resilience, they learn to manage stress, handle their emotions, and keep things in perspective. It’s not about avoiding difficulties but giving children the tools they need to face them head-on. As parents and educators, we can help by modeling healthy behaviors, creating supportive environments, and teaching practical coping skills.
At BrightSpot Labs, we offer workshops that provide hands-on activities and strategies for both parents and children to help nurture emotional resilience. These workshops are a great way to dive deeper into these concepts.
1. Be Transparent About Your Own Emotions
Kids watch everything we do — sometimes more than we realize. That’s why one of the best ways to teach emotional resilience is by showing them how it’s done. Be open about your feelings and let them see how you manage emotions in a healthy way. For example, instead of bottling up your frustration after a long day, say something like, “I’ve had a tough day and feel stressed. I’m going to take a walk to clear my mind.” This not only normalizes emotions but shows them it’s okay to feel overwhelmed sometimes — and more importantly, how to handle it.
We all have those moments, right? Imagine how powerful it is for your child to see you take that deep breath and reset. It’s a life lesson in action.
2. Make Room for Their Feelings
As Dr. Dan Siegel, author of The Whole-Brain Child, notes, "When children feel understood, they can more easily integrate difficult experiences and emotions, allowing them to thrive in adversity." Creating a safe, judgment-free zone for your child to express their feelings is key to building trust and resilience.
Daily “feelings check-ins” can become a family ritual. Around the dinner table, the commute to school or before bedtime, ask open-ended questions like, “What made you smile today?” or “What’s something that bothered you?” This kind of conversation helps children articulate their emotions, and just hearing you acknowledge their feelings with, “It’s okay to feel that way,” can make a huge difference. Sometimes, they don’t need you to fix anything — they just need to know you’re there and listening.
3. Teach Emotional Vocabulary
Ever feel frustrated when you can’t find the right words to express how you’re feeling? Kids feel the same way. That’s why building an emotional vocabulary is so important. The more words they know, the better they can understand and manage their feelings.
You can make this fun by using tools like emotion charts or flashcards. Maybe even create an “Emotion Wheel” with your child that breaks down emotions like happy, sad, angry, and scared into more specific feelings. The next time they’re upset or confused, they’ll have the words to say, “I’m feeling frustrated,” rather than just, “I’m mad.”
It’s a small thing that goes a long way in helping them feel in control of their emotions.
4. Practice Mindfulness Together
Mindfulness is one of those buzzwords we hear a lot these days, but it really works — especially for kids. Teaching mindfulness techniques like deep breathing or guided imagery helps children become more aware of their feelings and reactions, which is a big part of emotional resilience.
Try starting a daily “Mindful Minute” where your child spends one minute focusing on their breath or thinking about things they’re grateful for. You can join in, too! It’s a calming way to center the whole family, especially after a long day. And who doesn’t need a little more calm?
5. Encourage Positive Self-Talk and Problem-Solving
The way children talk to themselves can either build them up or tear them down. Encouraging positive self-talk — like saying, “I can figure this out,” instead of, “I’m bad at this” — can make a huge difference in how they approach challenges.
Next time your child is frustrated with a difficult homework problem, guide them through it with questions like, “What’s the problem? What have you tried so far? What else can we try?” This step-by-step approach teaches problem-solving and gives them the confidence to tackle challenges independently.
It’s not about solving the problem for them; it’s about helping them see that they can solve it.
Building Emotional Resilience is a Lifelong Gift
Helping children build emotional resilience doesn’t mean shielding them from every challenge. It’s about giving them the tools they need to face life’s ups and downs with confidence. By being patient, modeling healthy coping strategies, and offering support, you’re equipping your child with the skills they need to become emotionally strong and capable.
Start small, see what works for your child, and adjust as needed. You’ve got this, and so do they!
Workshops to Build Emotional Resilience in Our Community
At BrightSpot Labs, our workshops on emotional resilience are designed not only for families but also for schools, employee groups, and community organizations. Whether at home or in a larger setting, our tailored programs provide practical strategies to help foster emotional health and resilience.
Interested in bringing a workshop to your community? Fill out our interest form to get started!
Helpful Resources for Emotional Resilience
Looking for more ways to support your child’s emotional resilience? Here are a few trusted resources to explore:
- Common Sense Media: Offers guidance on managing screen time and fostering healthy online habits for kids and teens.
- Greater Good Science Center: Provides research-based resources focused on emotional intelligence and well-being.
- The Zones of Regulation: A framework that helps children understand and regulate their emotions effectively.
- Child Mind Institute: Offers expert advice on managing mental health challenges in children, from anxiety to ADHD.
Editor's Note: Check our calendar for upcoming workshops with BrightSpotLabs in Renton at Faiwood Library and the Family First Community Center.
Originally published at brightspotlabs.com.
