In our previous blog, we talked about emotional dysregulation and the signs that show why kids might be using screens to cope with their emotions. In today’s blog, we will share easy and practical ways to help your child learn how to manage emotions. These ideas are simple, work well, and can be used at home or while you are out. Let’s guide our kids to handle big feelings in a healthy way by practicing mindfulness and building emotional strength.

Simple and Practical Ways to Help Kids Calm Down Without Mobile or TV

Kids often go through mood swings—feeling angry, upset, sad, or full of energy all of a sudden. Many times, we give them a phone or turn on cartoons to help them settle down. While this may calm them quickly, it doesn’t teach them how to deal with their emotions on their own. Here are some simple and everyday ideas that suit family routines and common parenting styles. These suggestions can help your child calm down, understand their feelings, and build emotional regulation without a screen.

1.Give Them a Quiet Corner

Make a small quiet corner at home with a mat, a soft pillow, and maybe your child’s favourite toy or book. When they feel upset, calmly take them to this spot. Calmly tell them this is not a time-out and you are with them. It’s a calm space where your child can feel secure and settle down.

2. Teach Simple Breathing

Make deep breathing fun by turning it into a game. Ask them to imagine blowing up a balloon or say, “Smell the flower, blow out the candle” to help them breathe in deeply and exhale slowly. Practicing this when calm will help them use it when upset.

3. Use Water to Cool Down

Water can be a simple and calming tool for many children. You can ask them to splash water on their face, give them a glass of water to drink slowly, or let them wash their hands. These small actions can help shift their focus and make them feel refreshed.

4. Involve Them in a Small Chore

Simple household tasks can help children feel calm and focused, as doing something with their hands releases stress.. You can ask them to help fold clothes, water the plants, or sort rice or dals.

5. Using Chart and Drawing for Expressions

Use a simple emotion chart with faces showing feelings like happy, sad, or angry to help your child develop emotional awareness. Ask, “Which face are you feeling today?” Reassure them with, “It’s okay to feel like this.” You can also give them a notebook and crayons to draw or write about their emotions.

6. Offer Clear, Simple Choices

When your child is feeling upset, keep things simple by offering two options, such as “Do you want to sit quietly or have some water?” or “Would you like to go for a walk or draw?” This helps them feel more in control and reduces the chance of arguing.

7. Stay Calm and Lead by Example

When your child is upset, staying calm makes a big difference. Instead of raising your voice, lower it and say things like, “I’m here. Let’s calm down.” Children learn by watching, so if you’re upset, show them how you handle it, like saying, “I’m upset. I’ll drink water and come back.” By staying calm, you teach them how to do the same.

Are they hungry or sleepy? These are common triggers for emotional outbursts in kids. When children are tired or hungry, they often lose control, just like adults do. Instead of handing them a screen to distract them, it’s important to understand the root cause of their emotions. Make sure they get enough rest and eat regularly, as these simple steps can help prevent emotional meltdowns and teach them how to manage their feelings better.

Teaching emotional regulation doesn’t need screens or apps. What it needs is your time, patience, and a few simple tools. By regularly practicing these easy steps with love and care, you can help your child build strong emotional skills that will last. You don’t have to be perfect—just be there to support them as they learn.

If you are unsure how to help your child, especially based on their age, talking to a pediatrician is a good idea. They can provide advice and simple tips to support your child’s emotional development. Ultimately, it’s about creating a calm and supportive environment where your child can learn to understand and manage their emotions, step by step.