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Teaching Kids to Listen to their Bodies

Teaching Kids to Listen to their Bodies

Emily Humphries, OTD, OTR/L

Growing up, I remember focusing a lot of my brain energy on foods I couldn’t have. “Unhealthy”, “bad”, “processed”, foods. Hearing these labels only made me want them more. It wasn’t until I earned my doctorate in occupational therapy that I understood why; restricted foods are highly desirable to kids. So how can we teach kids to enjoy food without hyper-focusing on sweets? We can re-write the narrative to teach kids that food is fuel for their bodies. Ultimately, we want kids to be able to listen to cues from their bodies to know when, and what, to eat.

Every parent knows that as we welcome fall, we are looking ahead to an oversupply of candy. I have twin three year olds, so I’m right there with you. The influx of candy-fueled toddler events has already begun! Instead of spending the month in a constant power struggle over it, how can we help kids enjoy candy…..without a power struggle?

Grown-ups set the menu

As the grown-up, I decide what is on the menu at each meal. My kids get to decide what they eat from the menu. Adding candy to the menu at some meals can help make the candy less desirable, because kids know it’s available. When we serve a meal, we can say something neutral like “tonight, we’re having chicken, green beans and candy.” Keeping it neutral teaches kids that candy is just another type of food.

Try to Skip Negativity

Kids are learning how to fuel their body, and how to respect cues from their body that they are done eating. Mistakes are a part of the learning process! If kids get a belly ache from eating too much candy, try to avoid letting shame creep in. If your little one complains of a sugar-fueled stomachache, saying something neutral can help them learn their body’s boundaries. “You ate ten pieces of candy and now your belly hurts, hmm.” Instead of “I knew you would get sick from all that candy!” Kids are learning for the first time how different foods can make their body feel.

Keep it fun & mindful

It’s okay to enjoy candy with your kids. In fact, enjoying candy together is a great way to model mindful eating. When you eat a bite of candy, start a discussion about the color, texture and flavor. Take turns trying and comparing the taste of different chocolate bars, or have a taste test and rank your favorites. These are all great ways to encourage mindfulness during mealtimes, which can help kids learn to enjoy candy in moderation.

Avoid using candy as a motivator

Anything that we introduce as a reward immediately becomes more valuable. When we’re talking about candy, this can actually fuel the power struggles we’re hoping to avoid. Try to think of sweets as just another menu item, sometimes on the menu and sometimes off of the menu. (Just like we don’t serve spinach at every meal, we don’t serve candy at every meal!)

Learning how to listen to cues from your body is an important skill for kids, and not just for knowing when and how much to eat. Kids are also working on learning how different emotions feel in their bodies, to be able to recognize and respond to them. Knowing what “mad” feels like can help kids respond appropriately when they feel mad, before escalating into a negative behavior. This Fall, we’re launching a NEW book set to help kids draw these important connections to how their emotions feel in their bodies. 

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Supporting Little Kids Through Big Changes

Supporting Little Kids Through Big Changes

By Eli Mast, LMFT Guiding a child through big change isn’t about making it easy — it’s about making it safe. Change can be exciting, but it often brings big feelings, such as fear, uncertainty, or frustration. As adults, we spend a lot of time in the logical part of our brain, the prefrontal cortex, which helps us problem-solve. But the part of the brain that handles emotions — the amygdala — is small, reactive, and hard to control, especially for young children. When change disrupts what they expect, kids don’t need quick solutions. They need safety, connection, and time to adjust. As a mother of twin toddlers, I see firsthand how change affects each of my girls differently. One of them walks into Costco waving at every person she sees. The other won’t say a word until we’re in line to check out. Both are brave in their own ways. And no matter how much early childhood mental health training I have, my kids still have big feelings, especially when something new or unexpected happens. Real Life Doesn’t Pause for Smooth Transitions As I was preparing to write about change, our own family was right in the middle of it. My husband and I had new work schedules. Wake-up times shifted. Our bedtime routine wasn’t clicking. Then came something we were actually looking forward to — my daughters’ first dance recital. We had been taking ballet and tap for five months and decided to let the girls participate in a recital showcase. We wanted to introduce them to the experience of being onstage, not for performance perfection, but for the chance to try something new and fun. But that kind of event comes with a lot of novelty: a new location, new people, a backstage full of noise and activity, and an excited audience. Every week at class, I talked about how we’d be dancing on stage, and how Grandma and Papa would be there. I wanted to help them feel prepared, not surprised. We had a rehearsal a few days before the performance and I thought of it as the perfect chance to show them what it all might look and feel like. But life happened. I had to fly to Arkansas unexpectedly to be with my dad in the hospital, and I missed the rehearsal. My sister stepped in, but she didn’t have the same relationship with my girls, especially Lana, who is slower to warm in new situations. Lana cried most of the time. She told my sister “No, Titi, no.” Out of nine dances, she stood on stage for just two. But more than anything, she looked scared. She didn’t feel safe — and I wasn’t there to co-regulate with her, to be her anchor in a sea of change. Helping Kids Feel Safe in New Environments When I got home, I knew I wanted to give Lana another shot at the performance — not to push her, but to rebuild her sense of safety. For kids, feeling safe isn’t just about physical security. It’s about relationships. It’s about being understood and supported through the unknown. We talked about her experience. We named the feelings: scared, sad, overwhelmed. We didn’t try to make them go away — we gave them space. Then we started talking about bravery. We read our Benny the Brave story and talked about what it means to do something new even when you’re nervous. We named moments when Lana had already been brave — like jumping off a curb or holding a rolly polly bug. I introduced her to the Brave Badge, and gave her the choice to use it whenever she needed a little courage. Over the next two days, the girls picked badges for all kinds of feelings: Brave, Calm, Grit, Kind. Sometimes it matched the moment, sometimes it was just about which color or character they liked. Either way, they were choosing ways to feel safe, and build readiness for what was coming. The Day of the Recital This time, I was backstage. Our goal was simple: keep it stress-free. That meant slowing down, checking in emotionally, and making sure Lana had what she needed to feel grounded. We weren’t the most efficient — we took our time getting dressed, walked ourselves up the stage steps, and skipped any rushed cues. I helped with their shoes instead of letting someone else do it. We walked off the stage a few times when we felt done, but we went on stage every time. We waved at Grandma and Papa. We danced sometimes. And we felt brave and safe. She transformed that first experience — the one full of fear and stress — into something safe and joyful. And now, “Lana Brave” is something we hear often. When she shares a toy with Lucy. When she high-fives her new soccer coach, because we are taking a break from dance. Or when she sits on a carousel horse instead of the bench. Change Will Keep Coming Whether it’s a new sibling, a new school, a different routine, or just trying something unfamiliar, change will always be a part of our children’s lives. And it will almost always come with big feelings — excited ones, scared ones, and everything in between. The goal isn’t to make change easy. It’s to make it feel safe enough to explore. When we give kids the language to name their feelings, the tools to navigate them, and the support of someone who understands, they don’t just survive change — they grow from it. Because being brave doesn’t mean you’re not scared.It means you show up anyway, with someone who believes in you.

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Conquering Back-to-School Jitters with Super Routines!

Conquering Back-to-School Jitters with Super Routines!

By Albiona M. Rakipi The lazy days of summer are winding down, and the whisper of "back to school" is starting to echo through our homes. For many parents, this means a flurry of last-minute adventures mixed with the looming challenge of re-establishing school-day rhythms. But what if we told you that building solid routines can be your secret weapon against back-to-school anxiety for both you and your Supercrew? Here at Team Supercrew, we believe in empowering parents to equip their children with the emotional language and tools to navigate big feelings. And when it comes to managing those inevitable back-to-school jitters, routines are an incredible superpower! How Routines Impact Emotional Regulation Kids thrive on feeling safe. The more secure they feel, the better equipped they are to understand and regulate their emotions. So, how do we create that feeling of safety amidst the excitement and changes of a new school year? The answer lies in balanced, consistent, and predictable routines. Children inherently crave structure and the ability to anticipate their day. While life throws us curveballs, having a general framework for our days provides an anchor. This predictability helps kids feel grounded, allowing them to better manage those "big feelings" when the inevitable frustrations or uncertainties pop up. Crafting a Super Routine That Works for Your Family 1. Empower Independence (and Confidence!): One of the most powerful aspects of routines is the opportunity to foster independence. The more we ask of our kids, the more capable they feel – even if their initial reaction suggests otherwise. Trust your child to manage simple, age-appropriate tasks within their routine, such as getting dressed, brushing their teeth, packing their backpack, or grabbing breakfast. When we give children the autonomy to navigate their mornings (and evenings!), it builds immense confidence. This takes practice and patience, but it’s a lifelong skill that truly empowers them. If you find yourself constantly nudging or "policing" your kids through their routine ("Go brush your teeth!" "Time to get dressed, we’re going to be late!"), now is the perfect time to shift gears. Use these last weeks of summer as a gentle training ground. Let them try managing parts of the routine independently. It might be a bit messy at first, but the long-term benefits are huge! 2. Calmness is Contagious: Routines aren't just for the kids; they’re a game-changer for parents, too! When our predictable routines run smoothly, it brings a sense of calm to our own nervous systems. And here's the magic: calmness is incredibly contagious. The more grounded and centered you feel as a parent, the more likely your child will feel that sense of ease as well. Conversely, when we panic and rush through routines chaotically, our children’s nervous systems naturally become dysregulated. Instead, take a breath. Establish a routine, practice it with your little ones (make it playful!), and remember that embedding new habits takes time and consistency. Talk It Out with Your Kids Before the new routine kicks into high gear, take the time to talk about it with your kids. This is where your Team Supercrew resources really shine! Use the language from our stories to help your child articulate the emotions they might be feeling about the upcoming school year. Talk about characters who felt afraid or worried about making mistakes. These are incredibly common feelings when faced with change. Perhaps they'll feel frustrated with the new routine initially. Talk about this openly. Pull out your Team Supercrew SOS Kit! Which strategies from the kit does your child love? How can they utilize these tools to help them stay calm and centered as they adjust to this new routine? By proactively discussing, practicing, and empowering your children within their routines, you'll witness a remarkable shift. As these predictable rhythms become embedded, your child will sense the safety and security they crave, and their back-to-school anxiety will begin to subside. Remember, kids – and parents – rely on consistent, predictable routines to feel their best. Let's make this back-to-school season a super success!  

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Are Your Kids Getting Enough Time to Play During the Day? - Team Supercrew

Are Your Kids Getting Enough Time to Play During the Day?

By Emily Humphries, OTD Are your kids getting enough time to play during the day? It sounds like a silly question, but there’s neuroscience to show why play is so important for kids’ development. As a pediatric occupational therapist, it’s my job to help build routines that support kids to thrive while they grow and learn. One topic I never skip: the importance of play. While it might seem like play time is just a filler in a child’s day, adequate active play time is actually essential for kids’ ability to learn and regulate their emotions throughout the day. When a child is involved in play that requires coordination, they’re activating the part of their brain that is responsible for impulse control. Without enough time to play, you might notice that big kids have trouble sitting in class, following directions and learning. In little kids, you might notice increased tantrums or other unwanted behaviors, like hitting. Active play also helps kids develop emotional regulation skills in the long-run. When kids are climbing, sliding and balancing, they’re learning to focus on a goal-directed activity. This helps their brains learn to focus attention and control impulses, which are both important for learning. Just how much play time do kids’ brains need? It’s more than you would think. Studies have shown that early elementary schoolers can benefit from as much as THREE HOURS of active play time in a day. Don’t worry, it doesn’t need to be all at once. In fact, the regulation benefits of play are most effective when play time is spread throughout a child’s day, in 10-15 minute spurts. So what can we do? -Use transitions as an opportunity for movement Shifting between activities at home-or in the classroom-is a great opportunity for a wiggle break. Something as simple as a quick video to dance along to, or even taking 5 minutes to master a few yoga poses together, still counts. We can also squeeze in extra sensory input while we move from place to place. Can we hop there? Bear crawl? Crab walk? When kids have to use their brains to coordinate the movement, and when they bear weight in their arms, their brains get regulating sensory input. -Work movement into what kids are already doing Making movement a part of learning activities helps kids retain more information. Can we form our bodies into letters while we learn letter sounds? Can we hop in between centers? Can we stomp while we shop for groceries? It sounds silly, and it will absolutely draw the gaze of strangers when you stomp through the grocery aisle. The benefit of having a calmer, more regulated little for the rest of the day makes the sideways glances worth it! -Set kids up for success Kids are well-known for “making a scene” in restaurants. To some extent, that comes with the territory of having little kids. BUT there are things we can do to set ourselves up for success before expecting kids to sit for a long time. Firstly, recognizing that movement is very important to kids’ brains! Their temptation to be in motion is based in neuroscience, not in a goal of ruining your dinner. Set aside 20-30 minutes before seated activities, like dinner at a restaurant, to stop at a playground for time to move! You’ll see a more regulated and ready-for-dinner child when you’re done at the playground. Making sure kids are getting enough movement is just one important way to help kids learn to manage their feelings. Creating a culture in your home that normalizes talking about big feelings is another important strategy, and books are a big part of this. Check out our play guides for tips on how we use play as a tool to teach kids emotional regulation skills.     

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