Tools for Your Big Feelings: Emotional Regulation Series

Episode focus: Practical ADHD friendly regulation tools!  Core message: Different tools work at different times and that's ok!  Do you have BIG feelings too!!? I know I do and all 4 of my own kiddos with ADHD do too! They all look a little different and show up at different times, but we can all agree that the term, "just calm down never has and never will work! Do you agree!?  The goal is learning how to REGULATE through using different tools in our toolbox!  In this episode, I will introduce the idea of builing a regulation toolbox- because not every tool fits every job! Just like you wouldn't use a spoon to fix a bike, you won't use the same strategy for every feeling! And that's totally OK! You'll learn in this episode... Why big feeling aren't bad- they're signals! Different categories of tools that can be helpful: Including- movement, breath, sensory input, words, and connection! How to build a small, practical menu of go-to tools Why it's OK if a tool works one day and not the next... Movement helps the nervous system reset (wall pushes, jumping jacks, animal walks, quick sprints, etc... Breath that is slow and intentional- This is an internal tool that we can always turn to when our body feels safe to slow down (box breathing, balloon breaths, smell pizza and blow on it if it's too hot, etc.) Sensory input tools help your brain organize itself!  (squeeze stress ball, weighted lap blanket, cold water on wrist, listening to calm music, etc...) Words- naming what's happening will lower the intensity ( "I'm in the yellow zone. I need a break, my brain needs help."  Connection is key! This creates safety and helps the brain come back online to think of the next best step to take. (Sit next to trusted adult, ask for a hug, co-regulate before problem solving.) Key Takeaways- Not every strategy works in every moment. Different feelings need different tools What works today might not work tomorrow!  That doesn't mean you fail, it just means you're continuing to learn your brain a little better every single day!  Remember that big feelings are NOT bad behavior, they are information. Practice makes progress and the more confident you will become in using your toolbox! You don't need every tool, you just need a few that fit YOU!    Visit me at www.katelynmabry.com for more resources or to share a future episode topic or series idea! I would love to hear from you!  You are SEEN, VALUED AND lOVED!