Frustration is a natural emotion for children, but learning how to manage it effectively is essential for their emotional growth. These 11 activities are designed to help children cope with frustration, build patience, and develop healthier emotional responses.
For more ways to support your child's emotional development, explore these emotional regulation activities for kids. Let’s dive into these fun and effective strategies!
1. Deep breathing exercises 🌬️
Teaching children deep breathing exercises, like belly breathing or the 4-7-8 method, is an effective way to calm their minds when they feel frustrated. These techniques help lower stress and frustration quickly by allowing children to focus on their breath and relax their bodies.
The Robinson family found a powerful tool in the Storybook app’s story "The Magic of Breathing." Their son, Oliver, had been struggling with moments of frustration and anxiety. After reading the story, Oliver learned simple breathing techniques to calm his mind and regain control of his emotions. This magical story gave him the tools to navigate tough moments with ease and confidence. 💖💪
2. Express emotions through art 🎨
Art is a powerful way for children to express their emotions when words are hard to find. Encourage your child to draw, paint, or scribble when they feel frustrated. This creative outlet not only helps them process their feelings but also serves as a therapeutic way to release built-up tension.
By engaging in art, kids learn to express themselves without fear of judgment, fostering emotional intelligence and self-awareness. For more activities that enhance emotional understanding, check out these emotional intelligence for kids.
3. Listen to relaxing music 🎶
Playing calming sounds or instrumental music is a simple yet effective way to help children regulate their emotions and shift focus during moments of frustration.
Music has a unique ability to soothe the mind and ease tension, making it a great tool for emotional regulation.
Create a playlist of relaxing tunes or nature sounds and let your child listen whenever they’re feeling overwhelmed. This activity not only helps reduce stress but also teaches kids to use music as a tool for emotional self-care.
4. Sensory play for emotional release 🖐️
Sensory play is a wonderful way to help children release frustration in a soothing and therapeutic manner.
Using playdough, sand, or stress balls can engage their senses and provide a calming effect, allowing them to focus on tactile sensations rather than their frustration. Encourage your child to squeeze, mold, or roll the playdough, or press the stress ball to help them relax.
These empathy activities for kids are not only fun but also offer a great way to release built-up emotions, making them an effective tool for emotional regulation.
5. Practice positive self-talk 💬
Teaching children to practice positive self-talk is an excellent strategy for managing frustration. Encourage your child to reframe negative thoughts like “I can’t do this!” into positive affirmations such as “I can do this!” or “I’ll try my best.”
The Thompson family used "You Are Valuable" from Storybook to help their son Noah overcome feelings of self-doubt. The story taught him to embrace his worth, boosting his confidence and emotional resilience. 🌟
6. Create a calm-down corner 🛋️
A calm-down corner is a designated, quiet space where children can go to self-soothe when they feel overwhelmed.
Set up a cozy area with pillows, soft blankets, books, and fidget toys. This peaceful environment allows kids to retreat when frustration arises, helping them regain composure in a safe and calming setting.
Encourage your child to take a break in their calm-down corner when they feel upset, giving them the tools to manage their emotions independently.
Over time, this space can become a trusted sanctuary for emotional regulation.
7. Engage in physical activity 🏃♂️
Physical activity is one of the best ways to release frustration and boost your child’s mood. Activities like jumping jacks, dancing, or stretching can help release built-up tension and reduce stress hormones, providing an instant mood lift. Exercise is a natural way to reset emotionally and clear the mind.
Make physical activity fun by turning it into a game or challenge. Whether it’s a dance-off or a mini obstacle course, moving together helps both parents and kids manage frustration while improving overall well-being.
8. Storytelling about emotions 📖
Reading stories that focus on emotions is a great way to help children understand and manage their frustration.
Books that teach emotional intelligence allow kids to connect with characters who experience similar feelings, offering insight into how to navigate tough situations.
Choose stories that specifically address frustration or other strong emotions, and afterward, discuss the characters' feelings and actions.
This helps children see that it’s okay to feel frustrated and that there are healthy ways to cope with those emotions.
9. Try guided meditation for kids 🧘♀️
Guided meditation is a powerful tool to help children feel more in control of their emotions.
Short mindfulness meditations can help calm their minds, focus their attention, and provide a sense of peace during moments of frustration.
These exercises encourage relaxation and teach kids how to center themselves when they start to feel overwhelmed.
You can find child-friendly meditation videos or apps that guide your child through calming exercises. Even just a few minutes a day can make a big difference in helping them manage their emotions more effectively.
10. Play emotion-matching games 🎭
Emotion-matching games are a fun and educational way for children to learn about their feelings.
Using emotion flashcards, kids can match faces or situations to specific emotions like happiness, sadness, or frustration.
This activity helps kids recognize and label their feelings, which is an essential part of emotional awareness and regulation.
To make it engaging, use a variety of flashcards that depict different emotional expressions.
Ask your child to identify how they would feel in similar situations, building both their emotional vocabulary and empathy.
11. Practice gratitude and positivity ❤️
Encouraging kids to practice gratitude and positivity is an excellent way to shift their focus away from frustration and towards more positive emotions.
Have your child name three things they are grateful for each day, whether it's something big or small.
This simple activity helps foster a mindset of appreciation and contentment, reducing stress and improving emotional well-being.
The Thompson family found that the Storybook app’s "A Moment of Gratitude" helped their daughter, Lily, overcome frustration by focusing on gratitude. This simple story helped her shift her mindset and manage her emotions better. 💖
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Written By
Entrepreneur mum. I created Storybook: Bedtime Stories the #1 app in over 90 countries. I have been able to help families with the app and through my social media influence. I also created a Facebook group with over 12,000 moms where we support each other.
Medically Reviewed by:
Dr. Lorena Koppel is a distinguished Child Clinical Psychologist based in Azuay, Ecuador, with over 26 years of experience at Monte Sinaí Hospital. She specializes in treating emotional disorders in children and adolescents, providing family counseling, and integrating theoretical and practical approaches in clinical psychology.
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