Discover practical tips for parents to help children build emotional resilience: manage emotions, overcome challenges and grow confidence.

Published: September 19, 2025

Estimated reading time: 4 minutes

School-age children can face a variety of new challenges regularly, from playground disagreements to social and academic pressures. These experiences may be frustrating for them, but they’re also important opportunities to help build a lifelong skill: emotional resilience.

“Think of emotional resilience like every child’s inner toolkit,” said Heather M. Felton, M.D., pediatrician with Norton Children’s Medical Group. “It helps kids manage stress, adapt to change and keep moving forward, even when things don’t go their way.”

What is emotional resilience?

Emotional resilience is your child’s ability to recover from setbacks, adapt to changes and handle big feelings in healthy ways. For school-age children, this becomes especially important as they gain independence, build friendships and learn that not everything in life will go exactly as planned.

Children who develop resilience early are better equipped for confident decision-making, healthy relationships and strong mental health well into adulthood. Parents can teach their child how to learn and strengthen this skill.

10 simple coping strategies for kids

Helping your child build emotional resilience doesn’t require complicated tools. Small, consistent practices go a long way.

10 simple emotional coping strategies can include:

1. Deep breathing (“balloon breaths”)
   Inhale slowly like filling a balloon in your belly, then exhale to let the air out.
2. Journaling or drawing
   This gives kids a private space to write or draw to help process emotions.
3. Positive self-talk
   Teach phrases like, “I can try my best,” or, “Mistakes help me learn.”
4. Problem-solving steps
   Break challenges into smaller parts. Ask: “What can we control?” and “What’s one step we can take?”
5. 5-4-3-2-1 grounding
   This is a mindfulness activity using the senses to bring focus to the present moment. 
6. Glitter jar (calm jar)
   Watch glitter settle in a jar of water to visualize calming down.
7. Emotion wheel or feelings chart
   This tool helps children identify and name what they’re feeling more precisely.
8. Gratitude check-ins
   Ask the child to name one to three things they’re thankful for to build a positive mindset.
9. Movement breaks
   Engage in short bursts of physical activity (jumping jacks, dancing, “shake it out”) to release energy and reset.
10. Calm corner or safe space
    Provide a cozy spot with calming tools where kids can go when overwhelmed.

“I usually recommend that parents and kids practice coping strategies outside of a crisis. It is very hard to teach a child a skill while they are upset,” said Dr. Felton. “Instead, when they are calm, set aside some time to practice some of these 10 simple emotional coping strategies. This way they are familiar with the technique and what to expect, and they are ready to use them in the moment they need them.”

Parents’ role as an emotional coach

As a parent, you are your child’s first and most important emotional coach. Every conversation about feelings, every moment you model calm during stress and every time you show healthy coping strategies adds to your child’s resilience.

Your daily routines and interactions shape your child’s emotional health. Parents can focus on:

Consistent routines: Predictability helps children feel secure and safe to express themselves.

Validating feelings: Instead of saying, “Don’t be sad,” try, “I can see you’re disappointed, and that makes sense.”

Active listening: Give your full attention, maintain eye contact and listen without jumping to fix every problem.

Remember, your child is watching, learning and building the confidence to handle life’s ups and downs with you as their guide.

Signs your child may need extra support

It’s normal for children to have ups and downs, but certain patterns can signal they’re having a hard time coping:

Behavior changes: Avoiding friends or family activities, frequent irritability or more emotional outbursts than usual

Negative self-talk: Saying things like, “I’m stupid,” or “Nobody likes me,” or “I can’t do anything right.”

Physical symptoms: Ongoing headaches, stomachaches, trouble sleeping or appetite changes without a medical cause

You know your child best. If something feels off, it’s worth paying closer attention.

When to seek professional help

Sometimes, despite consistent support at home, a child may need extra guidance from a pediatrician or mental health professional.

Consider reaching out if:

• Challenges persist for several weeks
• Emotional struggles interfere with school, friendships or activities
• Your child expresses thoughts about self-harm or hopelessness

Seeking help is not a sign of failure. It’s a proactive step to give your child the best tools for their future. Your child’s pediatrician can support your family and suggest additional strategies and resources to support their overall well-being.