30+ Emotional Regulation Activities for Teens

In this post, you will discover over 30 emotional regulation activities for teens.

Supporting a neurodivergent teen in learning emotional regulation can feel overwhelming. Whether you’re a parent navigating meltdowns, shutdowns, or explosive outbursts—or a professional trying to teach coping skills in a way that actually sticks—it’s not always easy to find tools that work.

But you’re not alone.

This guide offers over 30 evidence-based emotional regulation activities for teens, designed with neurodivergent learners in mind—those with ADHD, autism, anxiety, or sensory processing challenges. These strategies are grounded in occupational therapy, and neuroscience.

This is the first post in our Emotional Regulation for Teens blog series.

Why Emotional Regulation Matters for Neurodivergent Teens

Emotional regulation isn’t about shutting down feelings. It’s about building awareness, naming emotions, and learning healthy, affirming ways to move through them.

Research shows that self-regulation is linked to better mental health, academic performance, and relationships (Murray et al., 2016). And for neurodivergent youth, having tools that align with their unique sensory and cognitive needs is essential.

Emotional Regulation Skills to Teach Teens

Before diving into activities, it’s helpful to understand what skills we’re building. Emotional regulation includes:

These are the core emotional regulation skills that activities help build. Each one can be taught and supported with visuals, modeling, and practice:

1. Emotional identification – Recognizing emotions in themselves and others
2. Emotion labeling – Building a strong feelings vocabulary
3. Body-awareness – Noticing physical signals of stress or emotions
4. Sensory awareness – Knowing what sensory inputs affect their regulation
5. Coping strategy selection – Choosing the right tool for the moment
6. Impulse control – Pausing before reacting
7. Distress tolerance – Learning to sit with discomfort
8. Perspective-taking – Seeing others’ viewpoints and reactions
9. Self-expression – Communicating feelings clearly
10. Reflective thinking – Looking back at what worked or didn’t in past moments
11. Boundary setting – Saying no and protecting emotional energy
12. Routine-building – Using structure to support emotional stability
13. Self-advocacy – Asking for help or requesting a break when needed
14. Co-regulation – Learning how to connect and regulate with another person
15. Self-compassion – Speaking kindly to themselves during hard moments

We’ll explore these in more depth in the next post in this series.

30+ Emotional Regulation Activities for Teens

Here’s a wide variety of activities and tools categorized for sensory, emotional, cognitive, and social support. These are perfect for home, therapy, or classroom use:

1. Emotion Check-In Cards (great for home, school, and therapy)

Help teens name what they’re feeling. Use visual cards with realistic photos (like the ones in our Emotions and Feelings Bundle).

2. Body Scan Breaks

Use scripts or visuals to guide teens through checking in with each body part. Great for grounding and increasing interoceptive awareness.

3. Roll-the-Dice Emotion Games

Turn identifying emotions into a low-pressure game (included in our Teen Emotions Bundle).

4. Movement Break Choice Boards

Let teens choose from jumping jacks, yoga poses, or wall pushes using our Break Cards Toolkit.

5. Deep Pressure Activities

Weighted blankets, resistance bands, or wall push-ups can help regulate the nervous system (Case-Smith & O’Brien, 2015).

6. Emotion Bingo

Fun for groups or families—teens learn to identify facial expressions and body language.

7. Calm Down Toolkit Building

Guide your teen to build their own regulation kit—start with ideas from our Sensory Tools Guide.

8. 5 Senses Grounding

Ask them to name 5 things they see, 4 they can touch, 3 they hear, 2 they smell, 1 they taste. A go-to sensory regulation tool.

9. Emotion Journaling Prompts

Use structured prompts to help teens reflect on big emotions. Try, “What was my body telling me today?”

10. Music and Mood Playlists

Create playlists for different moods—focus, sad, angry, overwhelmed—and use them intentionally.

11. Polyvagal Ladder Mapping

Help teens map their nervous system states using our Foundations of Nervous System Regulation Guide.

12. Emotions Role Play or Scripts (great for home and therapy)

Practice emotional moments with scenario cards or social stories.

13. Tapping (EFT)

A body-based calming technique that reduces stress (Church et al., 2012).

14. Visual Schedules for Breaks (great for classrooms and therapy)

Predictability reduces emotional overwhelm. Break visuals create that safety.

15. Gratitude and Reframing Journals

Shift perspective gently by pairing reflection with appreciation.

16. Sensory Diet Routines

Use movement and calming tools daily—get ideas from our Sensory Tools Guide).

17. Vagus Nerve Stimulation

Try humming, singing, gargling, or deep breathing to activate calm.

18. Mindful Movement (Yoga, Tai Chi, Dance)

Let teens move through emotion using slow or expressive movement.

19. Social Story Creation (great for teachers and therapists)

Write stories or comics about tough social or emotional moments.

20. Drawing Emotions

Use colors or shapes to represent different emotions.

21. Building a “Feelings Language” Wall (great for classrooms and homes)

Use word banks and visuals to build emotional vocabulary.

22. Co-Regulation with a Trusted Adult

A hug, calm tone, or quiet presence helps shift a teen’s state (Porges, 2011).

23. Breathwork Practices

Box breathing or 4-7-8 can lower heart rate and promote calm.

24. Emotion Sorting Cards

Match emotions to situations—great for reasoning and labeling.

25. Identifying Early Warning Signs of Dysregulation

Use our Nervous System Roadmap to help teens notice stress before it builds.

26. Set Up a Visual Calm Corner

Create a regulation station at school or home with sensory supports.

27. Create an “I Need” Communication Chart (great for home and therapy)

Teens can point to visuals or fill-in blanks to express what they need when overwhelmed.

28. Emotion Charades or Guessing Games

Act out or guess emotions to build confidence identifying body language.

29. Use “Both/And” Thinking Prompts (great for therapists)

Practice holding two truths at once: “I feel frustrated AND I’m trying my best.”

30. Daily Check-In Routine (Morning & Night) (great for home)

Reflect on how their day started and ended to build awareness over time.

31. Emotion Mapping Over Time (Great for parents & therapists)

Create a simple chart to track how emotions change throughout the day or week. Teens can color in or write their feelings at different times (morning, school, after dinner, etc.). This builds emotional awareness and patterns.

32. Co-Journaling with a Parent or Therapist (For home or therapy)

Use a shared journal to write notes back and forth about emotions. This strengthens emotional vocabulary, builds trust, and allows for deeper reflection in a safe format.

33. Regulation Role Rotation (Great in classrooms or group therapy)

Assign roles like “calm leader,” “breathing buddy,” or “mood meter monitor” in a group setting. Rotate so teens take ownership of self-regulation strategies.

34. Emotion Prediction Practice (Great for special education teachers)

Give teens a scenario and ask: “How might this person feel?” and “How would you feel?” This builds both empathy and self-awareness. You can use cards from the Emotions Playing Cards Pack to support this.

35. Guided Sensory Exploration (Ideal for OTs or sensory rooms)

Offer structured time to explore sensory bins, fidgets, and weighted items while narrating the experience: “How does this feel? Calming or energizing?” Reference the My Sensory Tools Guide.

36. “If-Then” Regulation Plans (Great for home or IEP goals)

Use a worksheet that helps teens plan:
If I feel… [emotion], then I can… [regulation tool].
This builds proactive regulation habits and can be posted as a visual reminder.

37. Silent Visual Cues for Breaks (Perfect for classrooms or therapy)

Let teens use break cards or hand signals to request a regulation break without disrupting others—use visuals from the Break Card Toolkit.

38. Emotion-Based Art Journaling Prompts (Great for art therapy or creative teens)

Prompts like:

• “Draw your anxiety.”
• “Create a superhero that helps you calm down.”
  This allows teens to externalize hard emotions and build insight through creativity.

39. Peer Emotion Interviews (Best in groups or classrooms)

Teens pair up to ask each other questions like:

• “What helps you feel calm?”
• “What’s a time you felt frustrated but handled it well?”
  Builds social-emotional awareness and peer connection.

40. Breathing Buddies (For parents of younger teens or therapists with younger clients)

Lay down with a stuffed animal on the belly and watch it rise and fall with deep breaths. Simple, soothing, and surprisingly effective.

Want Ready-to-Use Tools?

If you’re looking for low-prep, engaging tools to help your teen build emotional literacy and regulation skills, check out:

🧠 Emotions and Feelings Activity Pack for Teens and Young Adults
🌟 Movement, Sensory & Calming Break Cards
💛 Foundations of Nervous System Regulation Roadmap
📘 My Sensory Tools Guide

These printable resources were created by a neurodivergent mom and occupational therapist (me!) to support real families and professionals working with neurodivergent teens.

Coming Up Next:

Stay tuned for the next posts in this Emotional Regulation for Teens Series:

• How to Create a Teen-Friendly Calm Down Corner
• Emotional Regulation Scripts for Hard Moments
• What Is Polyvagal Theory and Why It Matters for Teens
• How to Help Your Teen Learn Self-Awareness Through Sensory Mapping

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You’re doing a great job. And I’m here to help.

With you on the journey,
Sara, Creator of Learning for a Purpose

References:

• Murray, D. W., et al. (2016). Self-regulation and toxic stress: Foundations for understanding self-regulation from an applied developmental perspective. Child and Youth Services Review, 68, 181–192.
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation.
• Church, D., et al. (2012). Clinical EFT (Emotional Freedom Techniques) improves multiple physiological markers of health. Explore, 8(3), 179–186.
• Case-Smith, J., & O’Brien, J. C. (2015). Occupational Therapy for Children and Adolescents. Elsevier.