Written by Jamie Schrager, Psy.D
Parenting can often feel like an emotional rollercoaster, with big feelings, meltdowns, worries, and good intentions around every corner. Imagine having a toolkit to help your child navigate these challenging moments with confidence.
Cognitive Behavioral Therapy (CBT) can be that toolkit. Not just for adults, CBT is a practical, evidence-based approach that helps children understand their emotions, build resilience, and develop a more positive mindset. Keep reading to learn about CBT and discover some simple, practical tips to help your child thrive.
What is CBT?
CBT is a therapeutic approach that explores the connection between thoughts, feelings, and actions—all of which influence one another:
- Thoughts influence how we feel and what we do.
- Feelings drive how we act and what we think.
- Actions can shape how we think and feel.
For example, if your child thinks, “I’m terrible at drawing,” they might feel sad, frustrated, or disappointed. These feelings might lead them to crumple up their paper or avoid drawing altogether.
The good news? This cycle can be interrupted! CBT helps children and adults recognize unhelpful thought patterns and replace them with more helpful and realistic ones, leading to better emotional regulation and actions.
CBT Tools to Try at Home
1. Name That Feeling:
Help your child identify and label their emotions by using visuals, like a feelings chart. Expanding their emotional vocabulary allows them to articulate their feelings and is the first step toward self-regulation.
Help your child identify and label their emotions by using visuals, like a feelings chart. Expanding their emotional vocabulary allows them to articulate their feelings and is the first step toward self-regulation.
2. Thought-Feeling-Action Mapping:
The next time your child shares a tricky situation with you, help them tease apart the thoughts, feelings, and actions. As children get older, help them consider how changing their thought might impact their feelings or actions. This can be fun to practice when you’re reading or watching something with your child.
The next time your child shares a tricky situation with you, help them tease apart the thoughts, feelings, and actions. As children get older, help them consider how changing their thought might impact their feelings or actions. This can be fun to practice when you’re reading or watching something with your child.
3. Teach Calm-Down Tools:
Help your child recognize when they’re upset and teach strategies to calm their mind and body. These might include deep breathing, sensory activities, or thinking of a happy place.
Help your child recognize when they’re upset and teach strategies to calm their mind and body. These might include deep breathing, sensory activities, or thinking of a happy place.
4. Model Positive Self-Talk:
When faced with a challenge or strong feeling, show your child how you could handle it by thinking aloud. For example, you might say, “I’m feeling frustrated. I’m going to take a deep breath and try again,” or, “I was nervous about giving the presentation, but I told myself, ‘I can do this!’”
When faced with a challenge or strong feeling, show your child how you could handle it by thinking aloud. For example, you might say, “I’m feeling frustrated. I’m going to take a deep breath and try again,” or, “I was nervous about giving the presentation, but I told myself, ‘I can do this!’”
Building these skills takes time and practice, and Team Supercrew is here to help. By nurturing emotional awareness and problem-solving during calm moments, you’re giving your child the tools they need to understand their feelings and face challenges with confidence.
