Several things can affect how well someone regulates emotions: 

• Understanding emotions: Some children do not yet know how to name or describe their feelings. 

• Understanding others’ emotions: This is harder if a child struggles to understand their own emotions. The world can feel confusing or scary. 

• Communication: Not all children can use words or signs to express how they feel. Some may not understand what others say or how to show their own feelings. 

• Learning from others: Children often copy what they see. If adults around them struggle to manage emotions, children may find it hard too. 

• Sensory processing: Everyone experiences the world differently. Some children have trouble understanding how their body feels (called interoception) or how their surroundings affect them. 

• Past trauma: Difficult experiences can affect how children learn to manage emotions. Support may be needed to help process these experiences. 

• Physical sensations: Pain, hunger, or tiredness can make it harder to manage emotions. Some children cannot explain these feelings, which can lead to mood changes or emotional outbursts. 

• Technology use: Increased screen time can affect emotional regulation.

Help your child or young person notice early signs of emotional build-up, such as rising anger or anxiety. Create a plan with calming strategies for each stage before they feel overwhelmed. 

Teach them to: 

• Name their emotions 

• Describe how emotions feel in their body 

Practice these skills when they are calm. Activities like mindfulness and yoga can help build awareness. 

Adults should: 

• Label their own emotions and explain how they manage them 

• Model emotional regulation strategies 

• Use regular “check-ins” to help children notice how they feel 

• Use visual tools like mood cards or traffic light systems 
  Keep a mood diary to track feelings, triggers, and helpful strategies

You can model healthy screen habits by managing your own use of technology. Avoid using phones during mealtimes or face-to-face conversations. This shows children how to be present and respectful. 

Safeguarding Online

Keep your child safe online by: 

• Reviewing privacy settings 

• Turning off location sharing 

• Avoiding sharing personal information or images 

• Teaching how to block unwanted messages 

Talk about safe online behaviour, including: 

• Oversharing personal details 

• Online identities 

• Meeting people offline 

Younger Children

Setting boundaries early helps children build healthy routines. 

• Limit screen time for very young children. The World Health Organization (WHO) recommends: 

• No screen time for 1-year-olds 

• Up to one hour per day for 2 to 4-year-olds (less is better) 

• Make sure apps, games, and shows are age-appropriate

Older Children

As children grow, open conversations become more important. 

• Keep a positive relationship so your child feels safe discussing worries like: 

• Cyberbullying 

• Unwanted messages 

• Inappropriate images 

• Fear of missing out 

• Work together to set screen time limits and decide when screens can be used. 

• Encourage self-monitoring using apps that track screen time. 

• Support your child in managing stress from: 

• Hurtful comments 

• Distressing content 

• Comparing themselves to others 

• Worries about self-image

Screen Time Boundaries

• Think about age and development: Decide when your child is ready for their own device. If they use yours, set controls for safe content. 

• Protect sleep: Keep screens out of bedrooms. Encourage one hour of screen-free time before bed with calming activities. 

Promoting a Balance of Activities

• Encourage offline time: Play games, talk, and do activities together. 

• Use technology positively: Watch educational shows together and talk about them. 

• Support physical activity: Children need regular movement for good mental and physical health. Encourage breaks from screens. 

• Build social skills: Help your child form strong offline relationships. Online connections are helpful, but face-to-face time is key for learning communication and emotional skills. 

• Create device-free moments: For example, keep mealtimes screen-free. 

Personalised Calming Strategies

Everyone has different ways to feel calm. Spend time with your child or young person to explore what works for them. This might include: 

• Going for a walk 

• Listening to music 

• Smelling calming scents like lavender 

• Using sensory tools or being in a quiet space 

Longer-Lasting Calming Activities

Include calming routines in daily life: 

• Go for a walk after school (with backpack on) 

• Do press-ups or chair press-ups during the day 

• Have chill-out time before homework 

• Help with moving furniture or gardening tasks 

• Go swimming 

• Wear a heavy coat or blanket during quiet time 

• Use a sensory corner with favourite calming items 

• Squeeze or rock against a gym ball 

• Do enjoyable activities that require focus, like: 

• Reading 

• Watching a show 

• Playing a game 

• Baking 

• Arts and crafts 

• Spending time with animals 

Create a soothing box with items that comfort different senses: 

• Touch: soft blanket or toy 

• Sight: calming photos 

• Sound: favourite playlist 

• Smell: lavender or other scents 

• Taste: a favourite snack

Anxiety is when a child or teenager feels scared, worried, or panicked. It is a normal human feeling and a natural response to stress or danger. Anyone can feel anxious—no matter their age, gender, race, culture, or faith. 

We all feel anxious sometimes. Everyday things like friendships, money, exams, or work can cause anxiety. So can certain situations, like walking home at night, starting a new school, or giving a presentation. Usually, the feeling goes away once we feel safe or solve the problem. 

When Anxiety Becomes a Problem

Anxiety becomes a problem when it lasts a long time or feels too big to manage. A child or teenager may feel stuck in their worries, even after the stressful event is over. They may feel overwhelmed or unable to do everyday things. 

This kind of ongoing anxiety is sometimes called an anxiety disorder. There are different types, and each one affects people in different ways.

Types of Anxiety

Health Anxiety

A child or teenager with health anxiety may: 

• Worry often about being ill 

• Check their body for signs of illness 

• Spend time researching symptoms 

• Ask for constant reassurance, even after a doctor says they are healthy 

This fear can affect their daily life and lead to avoiding certain places or activities. 

Academic Anxiety

It’s normal to feel nervous about schoolwork or exams. But if the anxiety becomes overwhelming and hard to manage, it’s time to get support. 

Start by talking with your child. Encourage them to speak to someone they trust—like a teacher, school counsellor, doctor, or family member. 

Agoraphobia

Agoraphobia is a type of phobia. A child or teenager may: 

• Feel scared to leave a safe space, like home 

• Fear being alone or trapped 

• Worry they won’t be able to get help 

This can affect their daily life. If they don’t feel able to visit a doctor, ask for a phone appointment or offer to go with them.