“Argh! Not again!” Everyone feels upset at times. It’s OK and natural for your child to feel angry, scared, or sad. But those emotions don’t have to rule their mood. Try these ideas to help them relax and calm down. 

Bubble Breaths 

Breathe in a lot of air through your nose. Then exhale slowly through your mouth as if you’re blowing a big bubble. Repeat, blowing as many “bubbles” as you need to. 

The Squeezer 

Put your hands at your sides and make tight fists. Slowly count to 10 and keep breathing as you squeeze hard, feeling the squeeze in your arms. Then release the squeeze. Let your hands hang down, relaxed at your sides, as you slowly count to 10 again. Repeat as needed. 

Watch It Go! 

Picture your upset feelings as a big cloud right in front of you.Count backward slowly, from 10 to 0. With each number, imagine the cloud floating farther away from you. When you get to 1, imagine that you can barely see the cloud. At 0, watch it disappear. 

Lots to Like! 

List things you like about yourself. What are you good at? What do others appreciate about you? What actions have you taken that make you feel proud? Include it all! Read the list often—to yourself or out loud—and keep adding to it. 

Mood Maker 

Getting enough sleep can help you feel calm and happy. For kids who are ages 6 to 13, that’s 9 to 11 hours of sleep each night. 

Ways to Cheer a Friend