Calming & Coping Mechanisms: Preventative and Reactive

Season 1 - Episode 17

Emotional Regulation and the 5 Needs Areas have been the topics in recent episodes. We also talked about ways to regulate emotions and achieve a more balanced, neutral state. Some calming strategies are used as a preventative while others are reactive. These strategies are referred to as being either Bottom-Up or Top-Down Approach. 

What does that mean? 

Bottom-up: These strategies are used for the oldest part of your brain: the emotional brain. The Amygdala hijacks your thinking brain and causes a reaction. Activities to offset that reaction include movement, breathing, and touch and are proven to be successful when used “in the moment”.  

Top-Down: These strategies are used with the thinking brain. These options force you to slow down. Regular use makes that part of your brain stronger. When your thinking brain is stronger, it can override the reactive emotional brain. Top-Down activities include mindfulness, meditation, and stretching. Turning these activities into habits keeps you in a balanced, neutral state for longer periods of time. That means fewer breakdowns, less mood swings, and fewer emotional state changes.  

These methods work for both adults and kids. Teach and practice both methods when kids are in a neutral state. Then, when they are upset, they can easily recall these methods without having to use much logic, reason, or thought. It will just be a habit and can be used "in the moment". 

 We discuss several techniques in this episode:

  • Bear Breathing

  • Balloon Breathing

  • Progressive Muscle Relaxation

  • Yoga (for kids)

  • Sensory Motor Strategies

  • Exercise

 Have fun with these practices! So many of them can be given fun, kid-friendly names that they find humorous. Humor will help them to remember these strategies when needed. By the way, humor is also a great way to return to neutral.

I answer this week’s listener question during the episode: How do I provide consistency to a child in multiple settings? 

 Try-at-home tip:  Gratitude Practice. 

Several of our blog posts and podcasts discuss related strategies:
Podcasts –
Calming & Coping Strategies

Blog Posts –
Emotion Regulation with the Top-Down or Bottom-Up Approach
Progressive Muscle Relaxation for Kids (& Adults!)
How Exercise Impacts Emotional Regulation
Amygdala: The Decision Maker of your Emotional Brain

Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide. 

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Calming & Coping, Emotional RegulationLauren SpigelmyerComment