March/April 2025 HAWAII PARENT 83 Remaining calm by managing our emotions is essential for reducing stress and creating a peaceful environment as parents. When we regulate our emotions, we respond thoughtfully instead of impulsively, fostering healthier communication and deeper connections with our children. By mastering this skill, we reduce personal stress and model emotional resilience and calm for our kids, setting the foundation for a healthier family dynamic. The next time your child triggers you, take a deep breath, pause, and experiment with a few strategies to master calm during chaos. 1. Start with Awareness. Awareness is the foundation of emotional regulation for parents. It allows you to identify your feelings and understand your triggers. Learning how to strategically manage our reactions and model healthy emotional behavior for our children is important. Managing emotions in a way that promotes well-being strengthens relationships. The moment you feel your blood boil, pause and practice a simple awareness exercise. An example of an awareness exercise is the “5-4-3-2-1 Grounding Technique.” This exercise helps bring your focus to the present moment and can quickly calm your mind when emotions escalate. Here’s how to do it: 5 things you can see: Look around you and name five things you can see. 4 things you can touch: Notice four things you can physically feel. 3 things you can hear: Pay attention to three sounds around you. 2 things you can smell: Identify two scents in your environment. 1 thing you can taste: Focus on the taste in your mouth. 2. Create an inner calm. Practice regulating your emotions to create a calmer environment. For instance, use a moment of frustration to model deep breathing or reframing thoughts. Practice box breathing, a simple, effective technique to calm the mind and body. by Karen K.C. Gibson
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