18 Ways to Help Kids Express Emotions Instead of Suppressing Them
Children often struggle with expressing their emotions. Whether due to fear of judgment, not knowing how, or simply not having the right words, many kids bottle up their feelings.
Suppressing emotions can lead to frustration, anxiety, and even behavioral problems. Helping kids learn how to express themselves healthily is key for their emotional development and mental well-being.
Here are 18 ways to encourage your child to express, rather than suppress, their emotions.
Create a Safe Emotional Space
Children need to feel that their emotions are valid and that it’s okay to feel all sorts of things. By creating a safe and accepting environment, you show your child that it’s okay to express sadness, anger, or joy without judgment.
A safe space builds trust and encourages them to share what’s on their mind.
Be Emotionally Available Yourself
Kids learn by example. If you model emotional expression and show how you handle your own feelings, it becomes easier for your child to mirror these behaviors.
When they see you naming and discussing emotions, it normalizes the process for them.
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Encourage Emotion-Based Conversations
Instead of asking questions like “What did you do today?” try questions that probe into feelings, such as “How did that make you feel?” or “What emotions were you feeling when that happened?” This encourages them to identify and express their feelings, helping them build emotional vocabulary.
Use Books or Stories to Discuss Emotions
Books are a great way to help kids relate to their own feelings. Reading stories where characters experience a range of emotions can help children understand and express their own feelings.
Ask them questions about the characters’ emotions and how they would feel in similar situations.
Give Their Emotions a Name
Sometimes, kids don’t have the words to describe their emotions. Help them build an emotional vocabulary by teaching them words for different feelings like “frustrated,” “nervous,” “excited,” or “embarrassed.”
The more words they have, the easier it is for them to articulate their feelings.
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Model Healthy Coping Mechanisms
When your child feels sad or upset, show them how to cope in healthy ways. Whether it’s taking deep breaths, drawing, or talking it out, modeling these coping strategies teaches your child that emotions are manageable and can be dealt with in positive ways.
Use Art and Creative Expression
Sometimes, words aren’t enough to express what kids are feeling. Encourage them to draw, paint, or even write about their emotions.
Creative activities provide an outlet for kids to express complex feelings they may not have the vocabulary for.
Help Them Identify Triggers
Discuss with your child what triggers certain emotions. For example, “When someone cuts in line, how does that make you feel?” This helps them recognize emotional responses to different situations, which is the first step toward learning how to manage and express them.
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Offer a Listening Ear Without Interrupting
Often, kids just need someone to listen without offering advice or solutions. Sit with them and simply listen to what they’re feeling.
Giving them your undivided attention makes them feel heard and understood, which encourages them to continue sharing their emotions.
Validate Their Feelings
Let your child know that it’s okay to feel whatever they’re feeling. Validating their emotions without minimizing them shows that you respect their emotional experiences.
For example, say things like, “I understand that you feel sad. It’s okay to feel that way.”
Encourage Journaling
Journaling is a great way for kids to express their emotions privately. Provide them with a special journal and encourage them to write about their day, what made them happy, sad, or mad.
Writing helps children process emotions and reflect on their experiences.
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Role-Play Different Scenarios
Sometimes, kids need practice expressing their emotions. Role-playing can help them practice saying what they feel in different situations.
You can act out scenarios together, such as feeling left out at school or being excited about a special event.
Use Emotion Charts or Wheels
Emotion charts are tools that help children identify how they’re feeling by showing images of different facial expressions and emotions. Use an emotion wheel or chart to give your child a visual reference, helping them to point out or name their current feelings.
Avoid Negative Labels
Instead of calling emotions “bad” or “good,” let your child know that emotions are natural and not to be ashamed of. For example, instead of saying, “Don’t be angry,” say, “It’s okay to be angry, but let’s figure out what to do with that anger.”
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Teach Mindfulness Practices
Mindfulness can help kids become more aware of their emotions in the moment. Encourage activities like deep breathing, guided meditation, or simply sitting quietly for a few minutes to observe their feelings.
This helps them become more in tune with their emotions and less likely to suppress them.
Create a “Feelings Jar”
A “feelings jar” is a fun, interactive way for kids to express emotions. Fill a jar with papers that describe different emotions.
Your child can pull out a paper whenever they’re feeling a certain way, then talk about why they feel that emotion. It makes discussing feelings feel more engaging.
Give Them Time and Space to Calm Down
Sometimes, kids need a little time to cool off before they can express their feelings. Rather than forcing them to talk when they’re upset, offer a calm space where they can process their emotions before discussing what’s bothering them.
This can prevent emotional outbursts.
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Praise Emotional Honesty
Whenever your child expresses how they feel, praise them for being honest about their emotions. Positive reinforcement encourages them to continue sharing their feelings rather than bottling them up.
Reinforce the idea that expressing emotions is a healthy and responsible behavior.
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