Self-Regulation Techniques for Parents

Being a parent is one of the most challenging and most important jobs you will have in your lifetime. When’s the last time you checked in with your own self-regulation techniques? Without proper attention paid to our own needs and feelings, the stress can become overwhelming, and we might not always respond to that stress in healthy ways. 

But knowing which self-regulation techniques work best for you in stressful situations can help you work through those moments. Being able to identify what triggers an emotional response in you is a great first step in self-regulation. You could even make a list of these triggers and assign a healthy way to respond in each situation. 

  • Practice deep belly breathing exercise. 
  • Listen to upbeat music when you are feeling down or calming music when you are feeling tense. 
  • When unhelpful or negative thoughts enter your mind, acknowledge them, then move on. 
  • Think before acting. This involves taking a pause between your feelings and an action. Feel your feelings and name them. Once you can name the feeling, you can take it. 
  • See if you can find the humor in the situation. 
  • Spend some time thinking about what happens in your body when you start to feel upset. What helps you notice those feelings and remain calm? 

Learning to regulate emotions is a lifelong journey. Start by noticing your own moods and feelings. When you get upset, resist acting until you’re calm. Just breathe, and hold yourself with compassion, so you can calm down before you act. 

Keep in mind that our children learn self-regulation techniques through the way we parent and how we manage our feelings. You will see your child act like you do and say what they hear you say. Let’s strive to be the best role models we can be! 

Coach Benjamin Mizrahi. Educator. Learning Specialist. Family Coach. Father. Husband.   

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