Big feelings Resources for parents and caregivers to help their tamariki and rangatahi manage their emotions - Supporting Families - in ...
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Big feelings Resources for parents and caregivers to help their tamariki and rangatahi manage their emotions.
BIG Feelings... How do I help my Tamariki and Rangatahi manage them?
What is Why is self-management Not all tamariki and rangatahi
self-management? important? develop this skill naturally.
It takes:
During the ‘Growth Programme’, Self-management is a very useful
Self-awareness
tamariki and rangatahi explore life skill; especially self-regulation.
different aspects of self- Emotional intelligence
By learning to self-regulate,
management. This includes:
tamariki and rangatahi can Positive modelling by adults
What they can and can’t become more able to develop
control higher self-esteem, confidence, When learning about self-
and resilience. regulation, it is important to
Choices and consequences take a holistic approach. This
This helps with being able to means all aspects of the person
Self-regulation
face the challenges of BIG are considered - physical,
feelings like stress, anxiety, worry, emotional, mental and social.
disappointment, frustration,
excitement, overwhelm, and
more.
“Self-regulation is the
ability to monitor and
manage your energy
states, emotions, thoughts,
and behaviours in ways
that are acceptable and
produce positive results;
such as wellbeing, loving
relationships, and
learning.”
Reference:
https://www.yourtherapysource.com/blog1/2020/01/19/what-is-self-regulation-2/
BIG Feelings... How do I help my Tamariki and Rangatahi manage them?
What are big feelings? What are some skills and
strategies for managing
When we think of big feelings, BIG feelings?
we often think of emotions that
are overwhelming us, whether There are 5 different strategies for
these are positive or negative. dealing with BIG feelings.
These styles fit into the following
As parents and caregivers,
categories:
we are more likely to have the
vocabulary to communicate Relaxation
what it is we are experiencing.
Distraction
Tamariki and rangatahi who
are unable to self-manage and Physical Movement
self-regulate, struggle with this Emotional Processing
communication.
Sensory Input
It is the role of parents and
caregivers to help tamariki
and rangatahi navigate BIG
feelings, by modelling positive
communication to express what
they experiencing.
Reference:
www.childhood101.comBIG Feelings... How do I help my Tamariki and Rangatahi manage them?
Here are some activities for tamariki/rangatahi to try
when they are experiencing BIG feelings:
Relaxation Emotional Processing Sensory input
Deep breathing with bubbles Write in a journal Play with a Fidget toy
Taking a mindful walk Draw Doodle or Zentangle
Saying the alphabet slowly Talk with someone you trust Do a puzzle
Singing a song Create a playlist Snuggle up in a weighted
blanket
Play with a Calming Jar Write a letter to someone
Make ‘non-toxic’ slime
‘5 Finger Breathing’
‘Grounding Using 5 Senses’
Physical movement Distraction
Use a stress ball Write a story
Jump on a trampoline Play with a pet
Dance around Watch a movie
Play at a park Do a craft project
Do some yoga Bake or cook
Read a book
Hang out with a friendBIG Feelings... How do I help my Tamariki and Rangatahi manage them?
GIVE IT A GO...A mindful
activity
TAHI: WHA:
There are many different ways you
Take a nice big breathe through Choose another colour - a
can let feelings go.
your nose...and slowly blow it out different one to your feeling.
Five Finger Breathing and your mouth. This is the colour you are going to
Grounding with Five Senses are breathe in.
Now imagine your BIG feeling in
both really helpful techniques to
your mind - give it a colour. Is it Is it a calming colour? A happy
use when tamariki and rangatahi
red? Green? Light blue? Does it colour? Does it have a shape?
are experiencing BIG feelings.
have a shape? What does it feel What does it feel like?
Another exercise to try is ‘Colour like?
RIMA:
Breathing’. This involves giving the
RUA:
feeling a colour and then visualising Now imagine your BIG feeling and
it as you blow it away. Find a comfortable place to sit. its colour, sitting inside you ready
Imagine a string is stretching up to be blown out.
from your head - pulling you up
Let’s try! When you take a breath in, use
nice and tall in your seat.
your hand to feel your belly rise.
Or lie on your back and stretch
When you breathe out, let your
out fully, with your legs straight
hand sink back in with your belly.
and your arms by your sides.
TAKE A BIG BREATH IN OF THE
TORU:
DIFFERENT COLOUR
Take one hand and place it on - feel your hand move outwards
your belly, just below your ribs and with your belly.
above your belly button.
BREATHE OUT THE COLOUR OF
This is going to help you breathe YOUR BIG FEELING
nice and deeply. - feel your hand sink back in with
your belly. Repeat this five times.
Has your BIG feeling shrunk? Has it gone away? How do you feel now?
If it hasn’t changed, keep repeating until you feel your BIG feeling leave.BIG Feelings... How do I help my Tamariki and Rangatahi manage them?
Let’s explore some BIG feelings... Use the bubbles below to describe
An activity for tamariki and rangatahi what the feeling is like for you...
Below is a list of feelings, choose ONE feeling and follow the exercise.
Angry - Pukuriri Sad - Pōuri
Hungry - Hiakai Happy - Hari koa
What does your body feel like?
Nervous - Āmaimai Grumpy - Kiriweti
Bored - Hōha Confident - Māia
Calm - Āio Surprised - Ohorere
Excited - Manahau Embarrassed - Whakamā
Confused - Rangirua Good - Pai What do you say to others? What thoughts are you having?
Cheeky - Hianga Afraid - Mataku
Sick - Māuiui Tired - Ngenge
Relaxed - Mauri tau Sleepy - Hiamoe
What can you do to let this What colour is the feeling?
feeling go?It takes each of us to make
a difference for all of us.
It’s whānau ora, and it is the
foundation that inspires every
aspect of our work.
Supporting Families NZ is a national
organisation that specialises in providing
support for families and whānau who
have a loved one with mental health
challenges.
After 40 years of experience working
with people around New Zealand,
we know that if family and whānau
of a loved one experiencing mental
distress are correctly supported and
empowered, the path they walk has
a greater potential to lead to restored
wellbeing.
Positive change is our singular focus.
By working together, we can help you
thrive.
Northern Region
0800 732 825
Central North Island
0800 555 434
South Island
0800 876 682
supportingfamilies.org.nzYou can also read
