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How To Help Children Express Their Emotions?

Emotions are an important part of being human, and learning to understand and express them is a crucial aspect of a child’s emotional development. As parents and  caregivers, you are responsible for guiding and supporting them in understanding their emotions and help children express their emotions as they grow.

This guide will explore practical strategies and techniques for helping children understand and express their emotions. By learning about emotions and expressing them in a healthy way, children can become more understanding and patient. This, in turn, helps them build positive relationships with others..

1. The Importance of Emotional Intelligence in Children

Before we learn about specific techniques, it is essential to know why emotional intelligence is vital for a child’s growth.

a. Defining Emotional Intelligence

Emotional intelligence is all about understanding and handling our feelings, as well as being able to recognize and empathize with the feelings of others. It is about knowing how to manage our emotions in a positive way. For children, this means being aware of their feelings and being able to express and manage them properly.

b. Benefits of Emotional Intelligence

father and daughter using laptop

Research shows that children with high emotional intelligence tend to have better mental health, improved academic performance, and more positive social relationships.

c. Long-term Impact

Emotional intelligence built in childhood can positively impact a child’s social and emotional well-being in adolescence and adulthood.

2. Creating a Safe and Supportive Environment

To help children express their emotions, it is important to create a safe and supportive environment at home and other places they spend time in..

a. Open Communication

Make sure your child knows they can talk about their feelings without getting judged or punished. Listen to them with genuine interest..

b. Active Listening


Show that you are listening by maintaining eye contact, nodding, and responding. When you actively listen, your child feels heard and valued, which strengthens your relationship.

c. Emotionally Safe Spaces

Suggest a specific area or time for children to express their emotions comfortably. This could be a “calm-down corner” with soft cushions and toys or a daily “emotions check-in” during family meals.

3. Identifying and Naming Emotions

Helping children identify and name their emotions is the foundation for understanding and expressing them effectively.

a. Emotional Vocabulary

Introduce a range of emotions and teach children the words to express their feelings accurately. You can use picture books, flashcards, or emotion charts to help children recognize different emotions and associate them with appropriate words.

b. Emotion Charts and Visual Aids

EMOTION CHARTS- Help Children Express Their Emotions

Create or use emotion charts that show facial expressions and body language associated with various emotions. Encourage children to point to or choose the emotions they are feeling to develop their emotional vocabulary.

c. Storytelling and Role-playing

Use stories to explore emotional situations and discuss how characters feel and cope with their emotions. Play pretend games where children can act out different emotions and practice appropriate responses.

4. Validating and Normalizing Emotions

Help children understand that experiencing emotions is a natural part of life and all feelings are valid.

a. Normalize Emotions

Explain to children that all emotions are normal and natural responses to different situations. Let them know that it is okay  to feel sad, angry, or frustrated and they should not feel guilty or ashamed for experiencing these emotions.

b. Validation and Empathy

EMOTIONAL INTELLIGENCE- Help Children Express Their Emotions

Show empathy and validate children’s emotions by saying, “I can see you are upset. It is okay to feel that way.”  Show understanding and acceptance of their feelings, even if you disagree with their reactions.

c.  Expressing Your Emotions

Be a positive role model by expressing your emotions in healthy ways. For example, you can say, “I feel frustrated right now, so I am going to take a deep breath and go for a walk to calm down.”

5. Teach Coping Strategies and Emotional Regulation

Encouraging children with coping strategies and emotional management techniques empowers them to manage their feelings effectively.

a. Breathing Exercises

Teach easy breathing exercises or mindfulness techniques to help children calm down during emotionally charged moments. Practice deep breathing together and encourage children to use this technique when overwhelmed.

b. Art and Play Therapy 


Encourage creative activities like drawing, painting, or playing with toys to help children process and express their emotions. Art and play can be helpful, especially for younger children who may find it hard to put their feelings into words.

c. Problem-Solving Skills

Teach children problem-solving skills by helping them find solutions to challenges. Guide them through identifying the problem, thinking of possible solutions, and evaluating the outcomes.

6. Encourage Emotional Expression Through Play

Play is a natural and powerful way for children to explore and communicate their feelings.

a. Playful Activities

Suggest play activities where children can act out their emotions, such as using dolls or stuffed animals to role-play different emotions. Encourage children to create stories and scenarios that show their emotional experiences.

b. Pretend Play and Imagination

role play with child and parents

Encourage pretend play, where children can use their imagination to create scenarios that reflect their emotions and experiences. Provide props and costumes to improve their play experience and stimulate creativity.

c. Artistic Expression 

Provide art supplies and encourage children to draw or create artwork representing their feelings. Art can be a powerful medium for self-expression, allowing children to communicate their emotions nonverbally.

7. Encourage Empathy and Understanding of Others’ Emotions

Helping children develop empathy and understanding for others’ emotions builds positive relationships and social skills.

a. Perspective Taking

Have discussions or read stories with children about how others might feel in different situations. Ask questions like, “How do you think your friend felt when you shared your toy with them?”

b. Compassion and Kindness

COMPASSION-Help Children Express Their Emotions

Show and promote acts of kindness and compassion towards others, focusing on the importance of supporting friends and family members. Recognize and praise children when they show empathy and kindness towards others.

c. Community Involvement

Engage in community service or volunteer activities, where children can witness the impact of empathy and helping others. Participating in community projects as a family can help them understand the value of compassion and contribute to the well-being of others.

8. Seek Professional Support When Needed

If a child’s emotional challenges continue or significantly impact their well-being, seeking professional support is essential.

a.  Signs of Emotional Distress

Parents and caregivers should know about the signs that indicate that their child is experiencing emotional stress and might benefit from professional help. These signs may include continuing sadness, withdrawal, changes in eating or sleeping habits, or frequent angry outbursts 

b. Counseling and Therapy Options


It is a good idea to think about counseling and therapy for children because they can give helpful support and guidance. Parents should know that getting professional help is an active step towards supporting their child’s emotional well-being.

Building children’s emotional intelligence is a gift that will help them throughout their lives. By creating a safe environment and validating their feelings, you can help children express their emotions. Encouraging empathy, understanding others’ emotions, and seeking professional support are some ways to help children grow into emotionally intelligent individuals. 

This article is approved by Dr Nehal Shah, Consultant Paediatrician, NHSRCC Hospital.

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