How to Talk to Kids About Their Emotions (When You’re Still Learning, Too)
- The Branch Moms
- 6 days ago
- 3 min read
Let’s be honest: sometimes, parenting is just you, emotionally exhausted, trying to help a tiny human navigate their big feelings… while still figuring out your own. Sound familiar?
You’re not alone.
Helping your kids name, process, and express their emotions is a foundational part of mindful parenting—but it can feel overwhelming when you didn’t grow up with those tools yourself. The good news? You don’t need to have it all figured out. What your kids need most is your presence, not your perfection.
Let’s explore simple, real-life ways to build emotional literacy at home, even if you’re still learning the language yourself.
Why Emotional Literacy Matters for Kids (and Parents)
Emotional literacy is the ability to recognize, name, and express feelings in a healthy way. It’s not just about talking—it’s about understanding and connecting. Research shows that kids who develop strong emotional intelligence are better at:
Managing stress
Forming healthy relationships
Resolving conflict
Building confidence
For parents, supporting emotional development is part of mindful living with kids—it encourages calmer households, deeper bonds, and fewer meltdowns (from them and us).
But here’s the twist: most of us weren’t taught this. So we’re learning right alongside them.
What to Say (When You’re Not Sure What to Say)
Sometimes the hardest part is starting the conversation. Here are a few kid-tested, emotionally safe scripts you can keep in your back pocket:
When your child is upset:
“It looks like you’re feeling really (mad/sad/frustrated). Want to tell me what’s going on?”(You’re showing you're a safe place. You’re helping name the feeling without judgment.)
When you’re unsure what they need:
“Do you want to talk about it, or would you rather sit together quietly?”(Respecting their emotional pace builds trust.)
When you mess up (because you will, and that’s okay):
“I got really overwhelmed and raised my voice. I’m sorry. I'm working on handling my big feelings, too.”(Modeling repair is one of the most powerful forms of emotional teaching.)
Home-Based Mindfulness Tools for Emotional Connection
You don’t need a therapy background or fancy supplies—just a little intention and a willingness to show up.
1. The “Feeling Wheel” on the Fridge
Use a simple printable chart that expands emotional vocabulary beyond “happy” and “mad.” Check-in with your child by saying, “Can you point to how you're feeling right now?”
2. The Journal Jar
Fill a jar with prompts like:
“Something that made me smile today was…”
“One thing I wish people knew about me…”
“A time I felt really proud of myself was…”
Pick one after dinner or before bed. Write or talk it out together.
3. The Calm Corner
Create a space (even just a pillow and soft lighting) where your child can go when they feel big feelings—not as punishment, but as a safe place to feel. Add sensory items like a stress ball or calming book.
You Don’t Have to Be a Perfect Parent—Just a Present One
If you’re feeling like you're not “qualified” to teach your child mindfulness or emotional intelligence, remember this: your willingness to grow is the most powerful lesson you can give them.
You’re showing your child that it’s okay to feel, okay to learn, and okay to not have all the answers.
One Small Ritual to Try This Week:
Before bed, take two minutes to share:
One feeling you had today
What helped you get through it
Then invite your child to share theirs—no pressure, just presence.
Talking to your kids about their feelings isn’t about getting it right—it’s about creating safety, trust, and openness. Through mindfulness, intentional moments, and a few simple tools, you’re helping your family build emotional strength from the inside out.
Disclaimer:
This blog is for informational and educational purposes only and does not constitute medical or mental health advice. If you or your child are experiencing intense emotional difficulties, please seek support from a licensed therapist or healthcare provider.