Teaching Kids to Move Through Emotions
Creating Physical Cues for Emotional Awareness
Emotions can feel big and overwhelming, especially for children who are still learning how to understand and manage them. One of the most powerful tools we can give our kids is the ability to recognize what they're feeling and choose how to respond in a way that supports their well-being.
Why is it important to teach children emotional navigation?
Children experience a wide range of emotions daily, from joy and excitement to frustration and sadness. Developing the ability to recognize, understand, and manage these emotions—collectively known as emotional intelligence—is essential for their social interactions, academic success, and mental health.
When children learn to navigate their emotions effectively, they are better equipped to:
Build Healthy Relationships: Understanding their own emotions helps children empathize with others, fostering positive social interactions.
Enhance Academic Performance: Emotional regulation contributes to improved focus and resilience, enabling better learning experiences.
Develop Coping Strategies: Recognizing emotional triggers allows children to employ appropriate coping mechanisms, reducing instances of behavioral issues.
Research indicates that children who learn to recognize, understand, and regulate their emotions from a young age are better equipped to handle stress, maintain strong mental health, and build meaningful relationships throughout their lives. This is what we want for our kids!
Creating Physical Cues to Develop Emotional Awareness
One effective (and fun) way to help kids develop emotional awareness is by teaching kids to use physical cues—simple, intentional movements that help them process emotions instead of getting stuck in them. Think of these cues as mini “emotional rituals”—small actions that signal to the body and brain:
“I see this emotion. I know what to do with it. I can move through it.”
I call this concept: Emotional Reset Cues.
These cues give children a way to respond physically to an emotional state, helping them feel empowered, regulated, and in control.
This approach leverages the mind-body connection, acknowledging that emotions often manifest physically. By tuning into these physical signals, children can gain a deeper understanding of their emotional states.
Here are a few ideas to try with your child (or yourself!):
1. Stretch Through the Nerves
When your child is nervous—maybe before a presentation, a test, or trying something new—encourage them to physically stretch their body.
Raise arms to the sky, bend side to side, or reach down to touch their toes.
💬 “I’m just stretching myself right now.”
This tells their brain, “Yes, this is uncomfortable, but I’m growing. I’ve got this.” It shifts the sensation from fear to growth.
2. Yawn Away the Stuck Emotions
If your child keeps feeling the same emotion over and over—frustration, jealousy, worry—they can take a big, dramatic yawn and say:
💬 “I’m bored of this feeling. It’s old news. Time for something new.”
Yawning is a great nervous system reset. It signals calm and non-urgency. Plus, it brings a little humor into the moment and reminds kids that emotions don’t have to take center stage.
3. Breathe Before You React
This one’s classic for a reason. When your child feels anger or frustration bubbling up, teach them to pause, breathe, and choose.
💬 “Take a mirror moment: Who do I want to be right now?”
Then inhale deeply, exhale slowly, and decide how to act instead of react. This builds emotional regulation and intentional behavior.
4. Shake It Off (Literally)
When anxiety, fear, or frustration builds up, have your child shake out their arms and legs like they’re shaking water off after swimming.
This releases stored tension and energy from the body. You can even turn it into a silly dance to help lighten the mood.
💬 “Let’s shake out the stress and start fresh!”
5. Turtle Time
If your child feels overwhelmed or overstimulated, encourage them to go into “Turtle Time.” They can curl up like a turtle in a ball, under a blanket, or just rest their head on their knees.
💬 “I’m taking Turtle Time to feel safe and calm.”
This signals the need for a reset—quiet, calm, and personal space without shutting down emotionally.
6. Heart Tap for Kindness
If your child feels hurt, left out, or disappointed, they can gently tap their chest (like a heartbeat) while saying:
💬 “I am loved. I am kind. I’m okay.”
This simple motion brings awareness to the heart and reminds them they’re safe and valued.
👉 Want a printable version of these emotional reset cues to keep on hand?
Download the free PDF: Emotional Reset Cues for Kids
(Print it out, hang it on the fridge, or keep it in your calm-down corner!)
Why Emotional Reset Cues Work
These small actions help kids:
Interrupt emotional spirals
Feel more in control
Practice mindfulness
Create a habit of emotional awareness
Build emotional intelligence for life
Emotions don’t need to be feared or ignored—they can be noticed, named, and moved through. And giving kids tools like physical cues empowers them to do just that.
Next time your child feels a big emotion, ask:
“What cue can you use to reset?”
“Can we stretch it, shake it, or breathe through it?”
With practice, these cues become natural habits. Over time, they’ll help your child create a healthy emotional process that lasts a lifetime.