Anger can be productive. It can help us take action but the surge of energy can also be misplaced, especially when we aren't aware of our triggers or don't understand them.
We can support our children with anger by knowing what the most common anger triggers are. Taking a pause to assess the circumstances can give you the perspective you need to spot your child's trigger and understand what is charging up their angry energy. Most common triggers are:
These are all normal reasons for feeling angry! And anger isn't an emotion to bury away completely. We need to feel all emotions. When we know what is triggering the anger, it's easier to find a supportive strategy. For example, if you know your child is angry because they feel a sense of injustice, you can help them take action. Or you can show empathy at the injustice, even if you can't change it.
Teaching our children to recognise anger and how to respond appropriately is key to emotional health, but at a young age they need our help to scaffold this process. Strategies for supporting children with anger include emotional education (teaching them what is happening in the brain), teaching them how to recognise anger before responses become difficult to manage and coping mechanisms. Coping mechanisms include calming tools to soothe the nervous system, as well as ways of processing the emotion such as drawing, writing or using up the energy. Finally, connection with your child is a crucial element of support. Showing understanding and empathy calms the nervous system, whilst also developing your bond. Despite the intensity that comes with your child's anger, empathy and connection is a win win and your greatest tool as a parent.
These questions are super useful during times such as homework stress, school anxiety and friendship issues.
7 Questions to stay connection through stressful moments!
1. What is difficult for you?
2. How can I help?
3. If you had one wish to use right now, what would you wish for?
4.If you had unlimited powers, what one would you use now and what would you use it for?
5. I I did (insert solution) or (insert a different solution), which would work best for you?
6. How would you like to feel?
7. What can we do to get through this together?
These questions provide a variety of outcomes, such as helping your child identify what the problem is, creative thinking by encouraging problem solving solutions and helping them identify what they would like to feel instead which gives them a focus for moving forward. The questions also support your connection by helping your child feel heard and showing them that you empathise. Together they all help your child move through their emotional brain into their thinking brain, which is key to their overall emotional intelligence development.
We can help our children discover their inner superpowers and see themselves in a positive light. There's a few things that every superhero has: resilience, acceptance of self, a passion or purpose and growth mindset. Here's 6 easy to implement ways you can support your child to find their power within:
Enjoy the confidence you see your child find, when you guide them to discover to their inner powers.
Ink and Scribbles Founder
1. Model Confidence
Our children look to us as an example of how to think and act. As parents we have real influence over the minds of our little people, who often absorb our beliefs and values in childhood and take them through into their adult life.
Showing belief in your child also helps them have self confidence. Children read between the lines and even though we might not say we're feeling nervous for them, they can interpret our non verbal communication as a vote of no confidence. For some children, this can have a real impact on their emotional development so even if you're worried about them having a go at something new, don't show it! Or a the very least be very clear that your own emotions are not about them. Because often they aren't! We might be worried about our child starting a new extra curricular activity, for example. But our emotional response is a reaction to our own trigger, such as fear of rejection or the intensity that we feel empathy etc, rather than our belief in our child's ability.
2. Accept Mistakes
Try and react gently to mistakes. I really resonate with this one. As a child, I took adult reactions to my mistakes very personally and they formed my perception of myself for a long time. Getting things wrong became a real fear of mine, leading to perfectionism in many areas of my life and being a people pleaser. Encouraging our children to learn from mistakes reduces the fear to try new things, keeps their inner critic in check and helps self talk stay positive and encouraging.
3. Create and explore new experiences
Helping your child to push their comfort zone teaches them that they can do hard things and still be OK! Our instinct as parents is to protect our children, but this can become detrimental if we constantly keep them in their comfort zone. If your child shows an interest in challenging themselves, you can help them make achieve small goals to prepare for it, rather than hold them back from it entirely because the main goal seems too big. This will also demonstrate to your child that you believe in them, nurturing their self esteem. Holding our children back from new experiences tells them to fear hard things, but what we actually want them to know is that as long as they are safe, they can do hard things and come out the other side.
4. Be OK with allowing some failure
We've already touched upon overprotection being potentially disempowering, and this one adds to this message. Again, our protective instinct can kick in and we can have a powerful urge to fix things for our kids. This is especially true when we see them hurting. But there is another path that is empowering, as well as supportive. When we see our children fail, we can give them the scaffolding they need to learn how to bounce back from those experiences. This builds resilience, a key trait for overall wellbeing and mental health. We can teach our kids that failing doesn't make them a failure. How much more confident would you have felt if you'd been given this message as a child?!
5. Focus on effort and perseverance
This supports our children in developing a growth mindset. Again, this builds resilience. But having a growth mindset will also mean our kids are accepting of themselves and don't value who they are based on things such as grades. Instead, they value effort and know that they can always improve and learn more. In fact, knowing this means they have increased confidence because they understand the control they have over their ability to achieve.
6. Teach them how to goal set.
Goal setting shows our children that they can make small steps towards a bigger goal. Often, we lack confidence because the big goal feels out of reach. It's overwhelming to stand at point A and expect to reach point D without passing point B and C! This means our inner critic turns up with sentences that begin with 'I can't, which is clearly a confidence knock. Planning the steps and achieving the smaller goals increases confidence and gives the knowledge that improvement will happen.
In this era, where mental health awareness is on everyone’s radar, there seems to be a real focus in the parenting world to “make” our children happy. For many parents, this urge to keep our children happy is a driven by our own discomfort and fear. With rising mental health problems amongst children and adults, it’s no wonder we are grabbing on to anything that we know will bring smiles to our favourite little people’s faces or stem the flow of tears.
But, how effective are our strategies to raise happy people? Are we giving them the tools to create their own inner happiness or are we promoting happiness as something experienced through the next emotional fix? We need to ask ourselves, are we setting our children up for long term inner contentment or short-term bursts of ecstasy? Realising that toxic positivity is now a thing, it’s time to ask ourselves how we can balance nurturing positive mindsets whilst accepting happiness isn’t something we can achieve consistently. It’s normal to experience a range of emotions.
We’ve done the research for you and put together 10 things that you can do to help raise happy children and future adults!
ACCEPT ALL FEELINGS
Choose to create a home environment that accepts all feelings. Our children need to know that emotions fluctuate between comfortable ones and uncomfortable ones! Despite being well intended, our approach to our child’s uncomfortable feelings can create a subconscious belief that they should feel happy which in turn can create feelings of shame or guilt around emotions such as anger, sadness, embarrassment etc. There’s an important distinction between accepting behaviour and accepting feelings and it’s important to find the middle ground, so that children understand that happiness is not destination to arrive at.
Resilience is the natural progression from accepting all feelings. If we can support the development of resilience, our children will be able to bounce back from failure, hurt, upset and anything that challenges them. Life isn’t always fair and there are always going to be things that happen that are outside of our control. Being able to ‘brush’ themselves off after a setback is key to building inner contentment. There are several ways to go about supporting resilience including teaching coping strategies, but conversations that develop self-awareness and emotional intelligence are also crucial. Children who know themselves well, understand their likes and dislikes and have a growing knowledge of how the brain works, will feel more empowered.
Growth Mindset is a resilience building, coping strategy but also a way of living life! If we can support our children to develop a growth mindset, especially in areas of life that challenge them (for example, a school subject they find hard or a hobby they want to make progress with) we can gift them with the attitude they need achieve things that make them feel good, boosting their self-esteem and confidence.
There’s been much research into the effect of gratitude, showing that it can change the brain making a more positive mindset. Gratitude practise can become part of your family life, helping your child understand that they can find good things in bad days!
Kindness doesn’t just make other people feel good! Being kind feels good for us to as it leads to the release of chemicals such as oxytocin and dopamine, which contribute to wellbeing. Being kind gives children something to be proud of which contributes to their self-worth. Kindness is a natural default for humans (it’s usually when our thoughts impact our emotions and behaviours that we see unkind behaviour, not an unkind person), so encouraging your child to show kindness promotes happiness. Self-kindness is also important. Being able to forgive themselves, soothe themselves and look after their wellbeing will mean our children will know how to ensure the release of those chemicals for themselves.
Our world has become so busy and distracting. Finding mindfulness activities that suit your child (it isn’t all about meditating), will encourage them to be present in the moment and with their thoughts. Mindfulness activities for kids could include nature, body movements such as yoga or activities such as art, craft or colouring. With high levels of screen time, carving out mindful moments has become important.
As for everyone, exercise supports health and also emotional wellbeing. For children the benefits of exercise include the release of serotonin (one of the brains well-being chemicals), improved mood, improved confidence, increased body positivity and it can break negative thinking through distraction and socialising.
Research shows that good sleep has a strong correlation with happiness. Lack of sleep activates the amygdala and impacts regulation skills, which in turn can lead to decreased self-worth because of how they feel about themselves because of the way they behaved, as well as how the consequences of it impact them. A bad night’s sleep can be the start of a vicious circle, where tiredness impacts decision making and impulse control, followed by the forming or consolidation of subconscious beliefs that can be formed by the outcomes of behaviour, such as punishments, tension between them and others etc. Which in turn then leads to a repeat of the cycle.
Good nutrition is clearly linked to overall health and increased wellbeing. High sugar diets tend to lead to energy peaks and troughs that can impact children’s mood. Our busy lifestyles can make it easy to slide off track with healthy eating, so it’s helpful to undertake regular check ins to keep your family values for health accountable.
A super simple, but effective technique to shift the way your child feels instantly. Emotion is held physically. We feel it in our bodies, hence the butterflies in our belly when we are nervous or the tight burning in our chest when we are angry etc. If your child is feeling unhappy, unconfident or nervous, get them to hold their head up, push their shoulders back and stand tall. Talk about the small but significant shift in how they feel.
And a little extra tip … release the idea that your child’s happiness is your responsibility. You don’t have to make your child happy. This means you can release the pressure to take away difficult emotions, or place importance on material things to make them feel better. What is your responsibility is laying the foundations and building the scaffolding which nurtures their emotional intelligence and teaches them to know how to be happy. This is subtly different from their happiness being your responsibility. Our children are small, but they are individuals who will grow up to be living a life beyond us. As our children grow up, our aim is to be able to remove the scaffolding a bit at a time, revealing a stable, resilient and happy person.
Emotion coaching is process by which we can support our child's emotional intelligence. It's a fabulous parenting tool with proven benefits for emotional health.
Emotion Coaching isn't magic wand! It takes time to see the results and effort from parents to implement. However, working on our personal development and growing as a parent so that we can become our children's emotion coaches brings huge positive outcomes for the whole family. Not only do we heal and become happier, but our children are more likely to be successful, resilient and emotionally intelligent individuals. Furthermore, our connection with our children is stronger and our relationships benefits.
If you find this is the case, you can choose to work on responding over reaction and learn to be an active listener. It's perfectly OK to find this hard because you probably weren't taught how when you were a child! If you're interested in learning more you can discover how to implement emotion coaching in more detail through our downloadable 35 page Emotion Coaching Parenting Workbook, which you can find in the For Mama shop.
This week marks Children's Mental Health Week, an awareness week organised by mental health charity Place2be. The theme is Express Yourself, which is such a great theme and easy to explore at home with your own children. Supporting our children to express themselves involves both implementing parenting strategies and developing an awareness around why it's an important area of emotional health.
Emotional Expression is key to emotional health and yet traditionally, children's voices have been quietened when it comes to showing their feelings. Generational patterns have created adults who feel discomfort when confronted with an overwhelmed child, though things are changing rapidly in the modern parenting world. Many of us are more aware of the importance of emotional health and are trying to break those old patterns. But, it's tough. Even though we KNOW emotional expression is important, holding space for it can be HARD! The crucial thing here is to know why it's important, which will support empathy and how to approach it in a balanced way which works for parent as well as child.
When we allow our children to express themselves emotionally, we support their brains to process emotions, make sense of them and prevent them becoming "stuck" in their feelings. Unprocessed feelings can become suppressed and rear themselves throughout our lives when we are triggered. Ironically, it's those unprocessed and unexpressed feelings from our own childhood (because they were suppressed by parenting approaches) that are triggered by our own children's big emotions and can cause the cycle to repeat.
So, how can we work on making the changes to allow emotional expression? Well, first of all it takes a parenting mindset shift. All feelings are OK. Secondly, it needs a realistic expectation of how emotional expression should look in your household. The younger the child, the more understanding and support they will need around their ability to regulate themselves when expressing their emotions. It also means being kind to yourself; you're human and it won't always be easy to hold space for the big feelings of a dysregulated child! Finally, it takes regular role modelling of emotional expression and implementing activities into your family life that encourage children to creatively express themselves, releasing feelings and promoting communication with you.
Here's a few ideas for ways you can encourage your child to express themselves. You can download this prompt sheet for free! Just click on the image.
It's important to recognise that holding space for emotional expression does not mean condoning unacceptable behaviours. Over time you can guide your child to express themselves in healthy ways. These phrases will encourage your child to open up and talk about how they feel:
We've got some great resources for young children that will encourage them to express themselves and open up conversations about how they feel in our shop. Click here to see our range!
Home schooling our kids during a pandemic. Yeh, that.
Schooling our children at home when it’s not our lifestyle choice is a huge challenge for everyone involved. Teachers, parents and children are all trying to wade through the treacle and find an imperfect way to make this work. We are basically trying to squeeze a square peg through a round hole. Parents aren’t home schooling in the true spirit of home education, because the values that underpin that are entirely different from mainstream education. Parents are effectively a link between teachers and their children, facilitating what the children would be normally be provided with in person. We are basically the hook trying to hold on to the progress our children would be making if the situation was normal.
There are a few key issues that makes this pandemic home schooling situation precarious for families (and I’m not saying it shouldn’t be happening at all, we’ve got a medical system and lives to protect, but just acknowledging the challenge) and why so many parents are finding it overwhelming:
So, what’s the solution? Well, I honestly don’t think there is one. The saving grace is that this is temporary. The positive to take is that we are all doing our best.
There are some things though that can help relieve this pressure cooker situation.
What if the fear of your child lacking self-esteem is leading you to a response that tries to make your child feel OK by telling them they’ve done well, rather than guiding them to discover and believe that themselves? A response that helps you feel better in the moment but doesn’t build foundations of resilience for your child.
It’s easily done. And it ‘feels’ like the right response in the moment. But what if I told you that you didn’t always have to panic respond with a, “but that’s brilliant, darling” when your child clearly doesn’t think it is? How would that feel? Liberating?
We need to accept as mothers, that there will be times our children lack confidence in themselves and that our job is to teach them resilience skills and guide them, not fix it for them. To do this we need to free ourselves from using our children’s emotional ups and downs as a measure of how good a job we are doing. A good mother and a child with emotional struggles are not mutually exclusive. When we instinctively react to smooth the moment over, we're actually reacting to soothe ourselves under the illusion we're helping our children. Like a mama bear in protect mode, hearing negative words that sound destructive and damaging coming from the mouth of someone we love more than life itself, feels like facing our worst nightmares. It hurts.
Taking a moment to read the situation is a skill, but one we can all learn. And those moments of pause can reduce our parenting anxiety and support our child at the same time. Let me tell you what I mean ...
Christmas is the most wonderful time of the year. No doubt about it! I love the festive spirit and having taught in Primary Schools for many years, I can categorically say that the magic of Christmas never grows old. BUT ... I've noticed that over the last decade (since I had Miss Scribbler), parents are squeezing in more and more through December to maximise the Christmas 'experience'. To be honest, I wonder how much of it is for us as parents as it is for our children? Was Christmas any less magical for us when we were children? There was no elf that visited, no afternoon teas with Santa and no phone calls and videos from him either, and yet Christmas was full of magic and wonder. In fact, I think we are in danger of reducing the magic in our attempts to make Santa tangible. Perhaps there is more magic when he's left in our children's imagination?
Since becoming a mother myself, I've noticed that although I love Christmas there comes pressure. On reflection though, it's self imposed and unnecessary. The expectation I set myself to make Christmas magical for my children is almost always going to lead to disappointment, guilt or self criticism. Let's take the darn elf as an example. It all started well and was fun, but by the second year of our elf's arrival the novelty had worn off for us but not for Miss Scribbler! There have been many a night where the elf was lazy and stayed put or didn't get up to anything wild. The stress of panic story telling to counter the disappointment on our daughter's face! Every year I dream up ways we can be done with elf's visits.
There's other self inflicted pressures too. The perfect table spread on Christmas Day, the co ordinated tree decorating to match this years interior design trend, the hunt for the best toy of the year, the urge to give that goes beyond generosity and into excess.
These are the 5 myths of a magical Christmas:
It's easy to get caught up in the frenzy of the festive season, but it's important to remember that the quiet moments are memorable. The magic lies in the atmosphere you create, the time spent together and in the imagination.
Hey! I'm the founder, creator and voice of Ink and Scribbles. Sharing thoughts on child well-being and parenting that are based on my teaching and parenting experience, and NLP learning.