Emotion-Focused Coping Examples and Techniques for Kids

Everyone deals with stress differently; there is no one-size-fits-all approach that is guaranteed to help both kids and adults cope. Some individuals prefer to de-stress by getting some movement in, like going for a walk or playing a sport. Others may choose to meditate. There are also others who look inward and focus on processing the emotions tied to their stress. This is called emotion-focused coping.

Here, we’ll discuss emotion-based coping, its benefits, and some examples specifically for kids.

What is Emotion-Based Coping?

Emotion-based coping is a technique for managing stress that aims to reduce the effect of stressors on one’s emotions. This is especially useful when changing the external problems causing the stress may not be an option. Instead, emotion-focused coping strategies help individuals reduce the emotional distress they feel. Even if the external stressor doesn’t change, the response and impact of our emotions do. This technique is also called emotional regulation or distress tolerance.

Emotion-focused coping is a very effective tool that can reduce the negative impact of stressors on an individual’s emotions when appropriately used, such as when incorporating breathing techniques or journaling. It is best to be aware of and avoid maladaptive ways of coping (e.g., avoidance and toxic positivity).

What’s the Difference Between Emotion-Based Coping and Problem-Focused Coping?

Unlike emotion-based coping, which manages emotional reactions to stressors, problem-focused coping targets the sources of stress to address the root cause. In other words, a problem-focused approach aims to change or eliminate stressors [*].

Both coping methods help manage stress, especially when used together. Studies have demonstrated the effectiveness of using emotion-based coping first, followed by problem-focused coping to help maintain psychological well-being [*].

When is Emotion-Based Coping Useful?

Emotion-based coping is best for uncontrollable situations and managing difficult emotions such as anger, fear, or anxiety. You may also be confronted with problems without obvious or straightforward solutions. In any of these scenarios, emotion-based coping can help one feel better and more equipped to handle stressful circumstances.

What are the Benefits of Emotion-Based Coping for Kids?

There are many benefits of emotion-based coping. Here are some of the most impactful ones for kids:

• Improves emotional regulation: Emotional regulation is a foundational skill for all the other benefits listed below. It teaches kids how to identify and express their feelings in healthy ways. This results in better regulation and self-control even in the most challenging situations.
• Builds resilience: Emotion-based coping equips kids with the ability to adapt to difficult circumstances. It also allows them to bounce back from setbacks as well as persevere and navigate unpredictable events.
• Reduces unhealthy habits: Learning healthy ways to cope early in life means children are less likely to resort to detrimental behaviors, such as acting out or over-internalizing feelings. Emotion-based coping sets them up for success in developing healthier habits throughout their lives.
• Enhances relationships: When children can manage their emotions, it becomes easier for them to understand and communicate with others. This allows them to build better friendships and maintain strong social connections.
• Supports overall well-being: The skills children learn thanks to emotion-based coping lay a strong foundation for good mental and emotional health in adulthood. It creates a significant and lasting impact on overall well-being.

Emotion-Focused Coping Examples and Techniques for Kids

Let’s look at a few examples of emotion-focused coping techniques kids can use to combat stress.

Deep Breathing

Deep breathing exercises for kids are effective ways for them to de-stress and relax. You can try techniques such as balloon breathing to make the exercises more engaging. Kids can breathe deeply through the nose while imagining that the belly is a big balloon filling with air. After holding the breath for a moment, slowly exhale, pretending to release the air from the balloon.

Mindfulness

Mindfulness is an excellent tool that allows children to focus on the present moment rather than worrying about the past or future. Kids who practice mindfulness become more aware of their feelings and understand themselves better. This allows them to think more clearly, handle stress, and prevent emotions from feeling too much to manage.

Positive Self-Talk

When kids are upset, it is easy for their self-talk to take on a negative tone. They might think things like, “Nobody likes me,” or “I’m so stupid.” It is essential to teach children how to speak more kindly to themselves. You could encourage them to speak to themselves like they would speak to a friend, using kind, supportive words.

Journaling

Kids can manage their stress with journaling handouts and other techniques. Journaling is an excellent emotion-based coping technique because it helps kids become more aware of the challenging emotions they might feel and, more importantly, how to handle them.

Related: Journal Prompts for Kids

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that allows kids to observe and release tension in their bodies. Instruct children to gently squeeze a group of muscles tightly, hold for several seconds, and then release the tension to completely relax them. Doing this with different body parts will teach kids how to recognize and let go of tension, which helps with feeling calmer and more relaxed overall.

Meditation

Meditation can be incredibly helpful for improving children's general health and well-being [*]. This practice can help with mood and mental health conditions, school attendance, and even attention in the classroom. Experiment with different types of meditation to see which one your child responds to best.

The Bottom Line

Emotion-focused coping does not stop at teaching kids how to understand and regulate their emotions. It also involves equipping children with the right emotional skills to build resilience and navigate life's difficulties. This gives kids the confidence to face challenges while ensuring their well-being now and later in adulthood.

To help your kids manage stress more effectively, consider checking out our stress management worksheets and coping skills worksheets.

References:

1. APA Dictionary of Psychology. Problem-Focused Coping. 2025.
2. Srivastava S, Upadhaya P, Jain R. Listen to the heart or mind first? Examining sequential coping mechanisms among Indians during the COVID-19 pandemic. 1 March 2023.
3. Wilson N, Kenny M, Peña A. Role of meditation to improve children's health: Time to look at other strategies. 20 November 2020.