Students in high school still need help regulated their emotions as they are forming their identity and navigating transitioning into adulthood. Building these skills in high school can play a big part in helping to create happy, resilient adults.

Everyday activities to help build emotional regulation

Identifying emotions

While most teens can identify emotions, its important to narrow down specific emotions they are feeling to help build their emotional intelligence. Starting to incorporate specific emotions such as lonely, nervous, joy, etc. can help them understand their feelings and the feelings of those around them. You can incorporate asking students to share emotions throughout the day or during 1 to 1 time ask them to share specifically how they are feeling and share your feelings to build these skills.

Accepting uncomfortable emotions

As many teens are feeling anxious and worried about their transition to adulthood its important to remind them to push through those feelings to help pursue goals. By validating their experience of becoming an adult, you can still remind them that by pushing through worry they are going to be able to achieve goals and work towards becoming an adult. Validating experiences can include talking to them about normal emotions people feel during transitions, reminding them that becoming an adult is hard, and listening to their worries.

Model emotional regulation

During this time many students will watch your emotional reactions to learn how to manage their own emotions. Being open to talk about your own emotions will help normalize naming and feeling emotions. Its important to remember that all emotions are normal and okay to share with others. Being able to share if you are happy, stress, or anxious among other feelings makes it normal to just talk about emotions without putting big emphasis on perceived negative emotions. Reminding youth that all emotions are equal and valid is important to build their ability to share.

Create a sense of belonging

During this stage of life feeling like you belong is so important. By allowing classrooms to share emotions without fear of judgement is a great way to help others feel like they belong and they are not alone in their feelings. Often teens feel different from their peers, but by being able to hear others share their feelings they may realize that many people are navigating the stress of transitioning into adulthood. By allowing teens to express emotions in an environment of peers they may realize most teens are experiencing similar emotions and may spark conversations of how to manage emotions.

Emotional Regulation skills to practice

Progressive Muscle Relaxation

This is an exercise where students isolate and then tense and relax different muscles in their body. Progressive muscle relaxation tells the body where it is in space, which is good for youth they they are feeling emotionally dysregulation.

Directions for students:

  • Label your feelings and put them on your shoulders. Tense them up. Hold that position for 5 seconds and then relax.

  • Do the same for wrists, fingers, knees, ankles, and toes. The feelings should become more manageable through this activity.

List 10

Writing down positive affirmations about core personal values or positive attributes can help improve self-esteem, executive function, and help with managing control. When students list their strengths, it can help them get through a hard day and give them a boos of confidence.

Directions for students:

  • Think of 10 things that define who you are and make you special. Take time and write down your list.

  • Put the list somewhere you will see it routinely, such as next to your bed, in your locker, or in your student handbook.