Have you ever noticed that your child seems to struggle with naming what they’re feeling? Or maybe they act out or shut down when they’re upset, but you’re not sure why? It can be really hard to see a child go through emotional turmoil without being able to help them express it. Helping kids express emotions is one of the most empowering steps in supporting children through emotional struggles. Teaching them how to identify and express their feelings can make a world of difference in their emotional well-being.
For many children, especially those who haven’t received the emotional support they needed in their early years, identifying their emotions can be difficult. They might not have learned how to name their feelings, let alone express them in healthy ways. This struggle often stems from Childhood Emotional Neglect (CEN), a term used to describe when emotional needs are overlooked or unmet during a child’s formative years. CEN can have long-lasting effects, making it harder for children to understand and communicate their feelings.
But fear not as there is hope…and it starts with learning to recognise, label, and express those emotions. This blog post will share some simple yet powerful tools to help kids and teens build emotional awareness and improve their ability to express their feelings clearly and confidently.
What is CEN, and How Does It Impact Emotional Expression?
CEN is the absence of emotional support in childhood. It happens when a child’s emotional needs—like feeling heard, validated, or understood, aren’t met. While physical neglect is easier to spot, emotional neglect can be more subtle, and its impact often doesn’t become visible until later in life.
Without emotional guidance, children may struggle to identify what they’re feeling. This can result in frustration, confusion, or emotional outbursts that are hard to manage. For children dealing with CEN, the journey toward emotional expression can feel like a steep hill to climb, but with the right tools and support, it’s entirely possible to move toward emotional healing and growth.
Helping Kids Express Emotions: Tools and Practices That Work
So, how can we help kids express their emotions more effectively? There are several practical approaches that can make a big difference.
1. Use Tools Like Journaling or Emotions Charts
Sometimes, putting emotions into words is the hardest part. Journaling can be an excellent way to help children process their feelings. It’s a private, personal space where kids can freely explore what’s going on inside without the pressure of speaking out loud. To get started, consider introducing an emotions chart, which visually displays different emotions like happiness, sadness, anger, and fear. Having something to refer to can make it easier for kids to identify their feelings and understand what’s happening within them.
Programmes like M.Y.T.E. (Manage Your Thoughts and Emotions) offer structured ways for kids and teens to learn emotional skills. Through M.Y.T.E., children can practice tools like journaling, self-reflection, and other coping strategies to better understand and manage their emotions.
2. Encourage Self-Reflection and Mindfulness
Building emotional awareness doesn’t happen overnight—it’s a practice. Self-reflection is an excellent way to help children check in with their emotional state. You might ask questions like, “How are you feeling today?” or “What was the best and hardest part of your day?” This encourages children to pause and think about their emotions in a constructive way.
Mindfulness is another great tool for increasing emotional awareness. By taking a few quiet moments each day to check in with themselves, perhaps through a brief breathing exercise or simple meditation, children can start to tune into their emotional state. Over time, this practice can help them become more in touch with their feelings, so they can recognise and express them in healthier ways.
3. Create Healthy Outlets for Emotional Expression
Once kids can identify their feelings, they need safe and healthy ways to express them. It can be helpful to encourage creative outlets like art, music, or writing. These activities allow children to express their emotions without words, which can sometimes feel less intimidating. Kids can draw, paint, or even write stories or poems to release pent-up emotions.
Another essential way to help kids express their feelings is to create open communication. Encourage them to talk to you, a teacher, or another trusted adult when they feel overwhelmed. While this might feel vulnerable at first, it’s a powerful step toward healing. Talking about emotions and being heard is an important part of emotional expression.
4. Utilise Emotional Freedom Techniques (EFT)
An often-overlooked tool is Emotional Freedom Techniques (EFT), or ‘Tapping’. This gentle practice involves tapping on specific points of the body while focusing on emotional challenges. EFT can help children process difficult emotions like anxiety, frustration, and sadness, offering them a way to release pent-up feelings and feel more balanced. As an EFT practitioner, I’ve seen firsthand how effective this technique can be in supporting emotional expression. EFT is part of our toolkit in the M.Y.T.E programmes, providing children with a practical tool to manage and express their emotions more freely.
5. Foster a Safe, Supportive Environment
The most important thing you can do is provide a safe space where children feel comfortable expressing their emotions. This means being patient, understanding, and non-judgmental. The more kids feel heard and accepted, the more they’ll open up and share what they’re truly feeling. It may take time, but with consistent support, children can learn to express their emotions in a healthy, constructive way.
Conclusion: Empowering Kids to Express Their Emotions
Helping kids express emotions is not only a vital part of their emotional development, it’s also one of the most empowering steps in their journey toward healing, especially if they’ve experienced CEN. Whether through journaling, mindfulness, creative outlets, or supportive programmes like M.Y.T.E, there are countless tools that can help children build emotional awareness and feel more comfortable expressing their feelings.
Remember, it’s never too late to start this process, whether you’re supporting a child or even reflecting on your own emotional journey. If you, as an adult, feel that CEN has affected you too, know that healing is possible at any age. With patience, self-compassion, and the right support, both children and adults can learn to navigate their emotional worlds with confidence.