Interventions to help overcome or better manage emotional difficulties, such as anxiety and depression or low mood

Embracing a range of supportive distractions

Thinking of distractions that help stimulate a range of senses can help a young person feel more connected to their world.

For many children and young people, being encouraged and facilitated to do something that can occupy their thoughts, and/or impact behaviours, can help distract them away (even just for a short time) from their emotional struggles and have a positive impact upon their mood. These activities can act as a positive distraction to help break a negative cycle of unhelpful thinking and disengagement and work to provide an alternative positive activity and restore some balance to their day. The actual form of the distraction undertaken can be determined by the individual, and for some, it might differ depending on the time of the day, or particular aspect of emotional distress they are experiencing at that time.

Often distractions that focus upon the senses can be useful. For example, providing the child or young person with something different to look at and experience, such as going for a walk-in nature, or doing some gardening. Helping them to experience something that is physically nurturing and self-soothing can also be beneficial, such as taking a bubble bath or baking a favourite cake or meal to eat. Other times a child or young person might prefer something to distract the mind and keep their thoughts busy, and this might include completing a jigsaw or reading a favourite book or writing in their journal or diary.

Listening to music and stimulating the auditory senses can be valuable, especially if the music or sounds are carefully chosen to stimulate feelings of calmness and peace. For some children and young people who may be struggling to concentrate and read for long periods of time, listening to podcasts or selected playlists can be of benefit. These activities can be completed with other people, as we know that for many children and young people they benefit from not being alone and having someone spending time with them. Additionally, supporting the child or young person to find activities they can do which helps them socialise and talk with others their age in a manageable way can be valuable.

Concentrating on breathing and relaxation

Emotional difficulties can impact upon physical wellbeing, and supporting a child or young person with breathing and bodily relaxation exercises alongside mindfulness or visual imagery exercises can be helpful. Modelling and supporting the child or young person to begin to take slower, deeper breaths, can help bring about more feelings of calm and relaxation. Often linking these exercises with visual images can help: for example, as you breathe in to look down at your chest and imagine it inflating like a balloon. Then hold the breath for a few seconds and as you slowly release the breath, imagine the air in the balloon being slowly let out and deflating.

These breathing exercises can be completed whilst repeating positive affirmations in your mind, such as saying to yourself ‘I am fine, I am in control’ as you breathe in, and ‘the stress is leaving my body’ as you breathe out. After a few minutes of quiet controlled breathing, completing a simple mindfulness activity can then be useful. For example, supporting the child or young person to close their eyes and make a note in their head of what they can hear, what they can smell, what they can feel. In moments of feeling overwhelmed, encouraging the child or young person to take some time out and find a quiet space for a few minutes where they can concentrate upon their breathing and complete a mindfulness exercise, can help them feel more able to cope and return to an activity or situation.

To find out more about different ways to help and support children and young people who experience difficulties with their emotional mood, explore the Get Support link from Childline.