Teens · Skills
Teen Emotion Regulation Toolkit
Top moves when a wave hits
Big feelings in adolescence are not a bug — the emotional brain matures faster than the regulatory one. That gap closes over years. In the meantime, this is a set of tools that actually work.
My top three moves when a wave hits
- Cold water on face / hold ice / cold shower (activates the dive reflex; drops arousal fast)
- Move — walk fast, run stairs, push a wall — 3 minutes
- Slow the exhale — longer out than in, 6 rounds
- Text someone safe: 'not asking for advice, just here'
- Music that matches then shifts the mood
What I actually used this week — and what worked
The gap will close
You are not broken. Your regulation is under construction. Every time you ride a wave without doing damage, the wiring gets stronger.