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Table of Contents
5 steps to staying calm 03

6 things to say to your child, now and

always, to increase connection 17

Your parenting "tools" 18

The role of a parent 35

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5 Steps to
Staying Calm
You feel tired, stressed and spread
thin. You feel triggered by your child
in some way. Maybe they’re not
listening, maybe they’re screaming
and crying, maybe they’re pushing
back. You feel the anger and tension
begin to rise in your body. Eventually,
you snap and lose it. You yell and
threaten and possibly say things you
don’t mean. And after, you feel guilt,
regret, and shame.

Does this cycle sound familiar?

Yes, without question, one of the top concerns I hear about from parents is that
they have a hard time staying calm. They really want to remain calm and patient
with their children yet 昀椀nd it nearly impossible to do so.

I want you to know that if you 昀椀nd it challenging to keep your composure all
the time, you are not alone. Yes, staying calm, composed and in control of your
emotions is the ultimate goal. HOWEVER, I want you to know that no one, truly
no one, is able to stay calm 100% of the time. Of course not. After all, you are
human, you have feelings, you have triggers, parenting is hard and this is real life.
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So, while yes, you should actively and continuously work towards the goal of
remaining calm, con昀椀dent and composed for your children, don't forget to
be patient with yourself in the process. Because it is a process. Show yourself
empathy and above all, don't give up.

STEP
Understand
01 Your Triggers

The very 昀椀rst step to being able to stay

calm is understanding your triggers. Not the
surface triggers, but the deep, underlying
triggers.

Here’s what I mean:

Think about what your triggers are. What is it that your child does that triggers
you to feel upset, frustrated, embarrassed, angry? You might be thinking to
yourself something like: “I get angry when my child doesn’t listen to me.” Or “I
feel anxious when my child acts out in public.” Or “I feel overwhelmed when
my child is crying.”

These are all surface triggers. They are very real and valid, but they are
surface triggers. You want to continue to ask yourself, “why” and search for
the deeper underlying trigger beneath the surface trigger.
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“
surface
“I get angry when my child doesn’t listen to me.”
trigger

Why? (dig deeper)

Because things are not going my way and I want to be in control.

Because I was raised to believe that not listening is disrespectful and I feel
offended.

Because I’m not getting what I want and it doesn’t feel good.

These are possible underlying triggers

“
surface
“I feel anxious when my child acts out in public”
trigger

Why? (dig deeper)

Because I’m concerned about what others are thinking of me and my child.

Because it’s important for me to be perceived as a good parent.

Because I’m worried something may be “wrong” with my child or with my

parenting.

These are possible underlying triggers

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“
surface
“I feel overwhelmed when my child is crying.”
trigger

Why? (dig deeper)

Because it makes me feel out of control.

Because “negative” emotions scare me.

Because I was not allowed to openly express my emotions as a child.

These are possible underlying triggers

Do you see the difference between a

surface trigger and an underlying trigger?

Notice how many of the surface triggers

put blame on your child, while the
underlying triggers are more focused on
you and understanding your reaction.

It’s the true, underlying triggers you want

to work to identify.

And only when you can really understand

your underlying triggers, can you then work
to manage them.
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Continue to ask yourself these types of questions to better understand your

triggers:

Why am I feeling angry (overwhelmed, frustrated etc) right now? But

really... why?

The last time I got very upset with my child, what was going on with
me? What was I feeling?

Why did I react that way? Where/how did I learn to react that way?

What was getting triggered in me?

How would I prefer to respond when this happens again? (when, not if)

Is this how I always react, or was there something else going on?

Are my needs being met? Am I looking for others to help me manage

my emotions?

Is this actually about my child, or is this really about me?

Here’s some help. These are some of the most common parenting triggers:

CONTROL: The need to feel in control. You feel overwhelmed when

things are out of your control: too loud, too much, too messy,
not listening and so on.

DOUBT Doubt about your parenting abilities or doubt about your

child’s capabilities.

FEAR In some way, all triggers are tied to fear.

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STEP
Slow Down
02 & Breathe

What happens when you practice

slooooowing down?

When you slow down You know what it feels like when you’re
you are able to listen to becoming frustrated and triggered. Your
your body’s signals. chest tightens, maybe your breath changes…
you know how that feels. Slow down in order
to notice these feelings and once you do,
slow down again and breathe through them.
If you’re not able to 昀椀rst slow down, you will
miss these signals your body is giving you.

When you slow down When you can think, you can thoughtfully
you are giving yourself respond instead of emotionally react.
room to think. What’s the difference between reacting
and responding? Reacting is immediate,
emotionally charged and oftentimes out of
control. Meanwhile, responding is thoughtful,
re昀氀ective and focused on guidance. Slow
down in order to give yourself the room you
need to think, breathe and respond to your
child.
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When you slow down Children are immediate and intense. That’s
your child will also slow their nature. Oftentimes, parent feel they
down. must respond to their child with the same
level of intensity and immediacy. They
don’t. You don’t. Take your time to respond
to your child and make your decisions. Let
your child know you “have to think about it
and get back” to them. Model patience and
mindfulness. Work to delay grati昀椀cation.

Slowing down is tied to breathing. Don't underestimate the power of

breathing.

Deep breathing (belly breathing) is an excellent way to help yourself stay calm
and connected. And it's something you can do anytime, anywhere.

When you feel yourself starting to get frustrated, overwhelmed or angry, stop
what you're doing or saying and right there and then, slow down and begin
some deep breathing. It's perfectly ok to do this in front of your children. In
fact, it's a great technique to model for them.

You can literally stop in place and tell yourself out loud: “Slow down and
breathe.”

Deep breathing is slow, steady and deliberate.

Pick calm moments and practice breathing this way often so that
when the tough moments come, you and your body already know
TIP: what to do.
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STEP
Look Inward
03 & Validate

You know how you’re going about your

day and seemingly within an instant your
nice family dinner turns into a screaming
match. Or after school pick up starts off
ok and then suddenly you and your child
are yelling at each other.

You think to yourself “What just happened!? Things were going so well.”

These moments feel like they go from zero to full blown meltdown in an
instant, but in actuality, there were signals along the way that you may not
have noticed.

That’s why it’s incredibly important to take a moment to pause and look
inward throughout the day. Looking inward means to check in with yourself
and ask yourself: “How am I feeling right now?” It’s as if you’re stopping for a
split second and taking inventory of your own emotions.

Practice doing this throughout your day, during all types of moments: calm
moments, anxious moments, angry moments. Start by asking yourself 2 or 3
times a day: “How am I feeling right now?” And build up from there.

You’d be shocked to 昀椀nd how common it is to walk around and interact with
the world without having a clear picture of how you’re feeling.
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The more you practice looking inward, the more you’ll be able to instinctually
do this during triggered moments. And that’s your goal: awareness. You
want to get to a place where the moment you begin to feel triggered (or feel
anything), you notice it. Once you’re aware of what you’re feeling, you’re then
able to validate and manage those feelings.

There is a lot of talk about validating your child’s feelings. Don’t forget to also
validate YOUR OWN.

Validation is acknowledging that it’s ok to feel how you feel.

HERE’S HOW IT You look inward and check in with yourself

CAN WORK: throughout the day. You notice that you’re feeling
a little extra sensitive and on edge. You validate to
yourself: “I’m feeling a little on edge today… it’s ok for
me to feel this way sometimes. I won’t feel like this all
the time, but right now that’s how I feel.”

Later in the day you look inward and feel yourself

starting to get angry and overwhelmed with your
child, you pause and validate these feelings: “I can
feel myself starting to get angry… it’s ok, I can feel this
way sometimes… I’m in control of my emotions and I
can do this.”

Realization of your own feelings in the moment helps

to reduce your reactivity. When your own emotions
are recognized and validated, you are able to be a
more grounded and responsive parent.
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STEP
Encourage yourself with a mantra
04
A mantra is a personal af昀椀rmation that you say to yourself during tough
moments. It’s a way to encourage yourself and cheer yourself on.

You can create one for yourself or use one of the below

Here are some of my favorite mantras, including the one I use.

"It's ok. We are ok."

"Breathe. I've got this."

"This is hard. I can still do this."

"I can stay calm… I can stay calm.”

"I believe in myself and I know what to do."

"I am the lighthouse and my child is the storm… I am the lighthouse…”

“This too shall pass.”

“I am my child’s mentor.”

“Slow down… slow down.”

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In moments of frustration, you want to use a personal mantra that really

encourages you and you want to really believe in what you’re saying.

Let’s put all these steps together and see how this can work out in real life scenario.

You’ve really thought deeply about your triggers and you’ve come to
recognize that a messy house really gets to you. You like things done your
way, you like to feel in control and it makes you feel out of control and
overwhelmed when your house is messy. You’re working to continually
understand and manage your triggers.

You wanted to clean up a bit but didn’t have the time. You’ve checked in with
yourself a handful of times throughout the day and you recognize you’re
feeling stressed because you weren’t able to achieve what you planned to.

Your kids come home from school and there are immediately shoes, socks
and bags thrown about. You look inward once again and feel a tightening in
your chest and a shot of anxiety. Instead of immediately reacting, you slow
down and again, check in with how you’re feeling:

“
“I really don’t like messes. They make me feel out of
control… I also wanted to clean up earlier and wasn’t able
to and it’s been bothering me all day… this is about me
and not about my kids…. breathe… breathe… slow down…
breathe…. ok, I can do this… I’m ok, I’ve got this.”
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You walk over to your kids and let them know, calmly and con昀椀dently: “Time
to pick up your shoes and socks and put them in your room. Yes, right now… I
know you don’t want to… I know it feels hard… still, that’s what we’re doing right
now. Go ahead, you can do it. I’ll get your socks and you get your shoes. There
you go.”

And throughout your conversation with your children you’re breathing, looking
inward and checking in and encouraging yourself with your mantra:

“
“I can do this… we’re ok… they are the kids and I am their mentor.”

Do you see how easily and quickly

this scenario could have taken a
different turn… and ended in yelling
and threatening.

I know that this may feel like a

lot of steps. That’s why I use this
example to illustrate how the steps
are happening simultaneously,
alongside one other. The more you
practice, the more this becomes
a habit for you and you’re moving
through these steps in mere
seconds.
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BONUS
Knowledge is power
STEP

Many moments of parental frustration come from unmet

expectations.

Here's what I mean. If you expect your young child to

sit still for long periods of time, then you may feel upset
and frustrated when they can't. If you expect your
teenager to always listen on command… then, of course,
you’re going to feel angry when they don’t. If you are
unaware that it's perfectly healthy for a toddler to have
tantrums, then you may feel especially frustrated and
overwhelmed when your toddler has a tantrum.

These are examples of where you may have to reset your expectations of
what your child is able to do, based on having a better understanding of what
they are developmentally and emotionally capable of.

This is why it's incredibly important to seek out information and knowledge
about your child's stage of development, what's considered typical and how
best to handle it.

(Guess what?! That's what you're doing right now! Give yourself some credit.)

Knowledge is power, it really is.

The more you know and understand about your child’s development, the
more con昀椀dent and relaxed you are able to feel in your parenting.
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Above all else, it’s so important

to know that you’re human and
this takes tons of practice and
patience. Growth is a life-long
journey. Don’t give up on yourself
and know that you won’t always
be able to control your emotions in
the way you want to… and that’s ok.

When you react to your child in

a way that you don’t feel good
about, know you can and should
repair. Repairing means to
approach your child, apologize
modeling true ownership and
normalize mistake making and
personal growth. You can 昀椀nd out
more about repairing with your
child here and here.
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Want more info

on how to:
Stay calm and grounded

Connect with your child

Feel less guilty

Help your child “listen” and cooperate

Set boundaries that work

Eliminate power struggles

Check out my online parenting courses.

FIND YOUR PARENTING COURSE

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6 Things to Say to Your

Child, Now and Always
I KNOW YOU ARE TELLING YOUR CHILD THAT YOU LOVE THEM, AND THAT’S A
WONDERFUL THING. WHAT ELSE DOES YOUR CHILD NEED TO HEAR FROM YOU?

1“ What you think and feel is

important to me.

2“ We can both do hard things.

3“ Sometimes we do what we want to do.

Sometimes we do what we have to do.

4“ I want to hear what you have to say. I’m

listening.

5“ My feelings are mine. I am in charge of them

and it’s up to me to manage them.

6“ Sometimes I am angry with you, and sometimes

you are angry with me. And that’s ok.
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What Are Your Parenting

“Tools”
Successful parenting requires you to have many "tools" in your parenting
"toolbox" and here I will discuss 3 BIG ones. These aren't your only tools, but
they're essential:

Validating Emotions Setting Boundaries Encouraging Coping Skills

VALIDATING EMOTIONS:

Validation is one of the best forms of emotional support you can offer your
child (or anyone).

Validating your child’s Trying to change, 昀椀x or undo how they

feelings IS NOT: feel.

Minimizing how they feel.

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Validating your child’s Naming and acknowledging your child’s

feelings IS: feelings.

Re昀氀ecting back to them how they feel

(almost as if you were a mirror).

Normalizing that it’s ok to feel emotions.

Let’s look at EXAMPLES!

"Hmm... ok, I hear you..."

Instead of..."Why would you say that!?"

“What I’m hearing is that you were feeling really disappointed.”

Instead of...“Oh, don’t be disappointed! It’s not a big deal.”

“Yeah, that does sound hard... I get that...”

Instead of...“Don’t worry! I’ll take care of it and 昀椀x this.”

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“Yeah, that does sound hard... I get that...”

Instead of...“Don’t worry! I’ll take care of it and 昀椀x this.”

“I understand...”

Instead of… “Enough crying already.”

Here’s one more example:

“Sounds like you’re feeling really frustrated that you didn’t get what
you wanted... I know what that feels like... it doesn’t feel good.”

Notice in these examples you're not trying to change

how your child is feeling and you're not asking a lot
of questions. You ARE re昀氀ecting back to your child
how they feel in an effort to encourage emotional
awareness and eventual emotional ownership and
regulation... big, big life skills :) You can and should
start this early with your young toddlers.

Have a toddler
and not sure No problem! Get started here.
where to start?
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WHAT Validation is not your only tool, but it's often the 1st
ELSE: tool you can use when responding to your child's
emotions. It's a way to connect and begin to calm
things down so that you can then start to employ your
other tools.

You know that feeling when YOU are having a hard time and you vent or
con昀椀de in someone and then feel really heard and seen by them... feels
so good, right? You begin to let your guard down, feel a little more relaxed
and become more open to communication and input... that's the power of
validation.

THIS IS IMPORTANT:

Validating your child's feelings does not mean you agree with how they
feel... it just means you are RECOGNIZING how they feel. Your child spilled
their drink and they're now crying... you know this is "not a big deal" based
on your knowledge, perspective and life experience. Validating your child in
this scenario can sound something like: "Yeah, I see you're upset, sweetie."
Notice that you're acknowledging that THEY are upset because THEIR drink
spilled... you're validating your child's subjective experience, even if you don't
necessarily agree with it.
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DON’T Parents, don't forget to validate YOUR OWN emotions

FORGET: as well. Here's what that can sound like:

“Wow, this is challenging.”

“I’m really having a hard time right now... I feel

pulled in so many directions.” “This is tough... I also
know I can do it.”

“This feels like a lot...like it’s all on me...I know

that’s not always true... but that’s how it feels right
now.”

YOU are the foundation. Don’t forget to show yourself the

same patience and understanding you show your child.
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SETTING BOUNDARIES

What is a boundary?

Put simply, a boundary is a parameter or guideline for your child’s behavior.

Here’s an incredibly You set boundaries to behaviors

important distinction and not to emotions.

What exactly does that mean?

Behaviors are outward displays of emotions.

Our internal and invisible emotions that we feel
inside cause our external, visible behaviors. If
your child is feeling mad (emotion) they may...
hit or kick you (behavior). If your child is feeling
disappointed (emotion) they may scream loudly
(behavior). In the same way, if your child is
feeling happy (emotion) they may jump around
and laugh (behaviors).

You set boundaries to your child’s behaviors (for

example, kicking or screaming) and NOT to the
underlying emotion that is causing the behavior
(for example, feeling disappointed or angry).

Essentially, it’s ok to feel mad... not ok to kick

someone when you’re mad.
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More examples coming up, but here’s what this can sound like:

"Whoa, you're angry... it's OK to feel angry, but you

“
CANNOT kick me when you're angry. What can you do
when you're angry? You can..."

HEALTHY BOUNDARIES ARE:

01
Boundaries are created and enforced for the emotional
and physical wellbeing of your child. Trust in yourself as
a parent. You have years of experience, insight and the
ability to understand longterm consequences and you
Respectful: use those abilities to mentor your child. Respecting your
child does not mean you accept all their behaviors OR
they agree with all your boundaries. Respecting your child
means you respect the person your child is, while guiding
their behavior and holding your boundary, even in the
face of their protest.
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Appropriate boundaries take into account your child’s

02
Reasonable:
abilities, age and developmental stage. For example,
it’s not reasonable to expect a toddler to sit still for
long periods of time... It’s not reasonable to expect a
young child to never feel frustrated when you say no to
something... It’s not reasonable to expect your tween to
share every secret with you...

It’s incredibly helpful to have a basic understanding of

your child’s development and what’s considered typical.
This enables you to have a balanced perspective and
to create realistic boundaries your child will be able to
respond to.

03
I’m sure you hear this a lot Consistency is key... It’s also
the hardest part of maintaining boundaries for many
parents. Unfortunately, there’s no magic trick here and
your consistency in holding boundaries truly is important.
Consistent: Try your best. You don’t have to be perfect, you really
don’t. Still, you do need to try your best, even in the face
of challenges.

More tips on consistency later in the section :)

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04
What’s the use of a boundary that no one knows about
or understands :) Once you have decided what your
boundaries are going to be, have a calm conversation
with your child/family about them. Communicate clearly
Clear: and directly using precise and detailed language.

“
“I’ve been thinking... you know how recently you have
been... saying/ doing... and then I have been saying/
doing... It hasn’t really been working for us and we’re
going to be trying something different.

From now on, when you... I will respond like this...

And I will remind you and we will keep practicing,

together :)”

05
I know it’s hard, I really do... but don’t add your own
emotions to an already emotional situation. Your
boundary is not meant to punish or make your child “feel
bad” for what they have done. Your boundary is meant to
Not About guide your child. You can’t be a guide and mentor to your
You: child if you’re not in control of your own emotions. Your
child is impulsive, irrational, intense... you are not. Do your
best to stay as calm as you can.
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EXAMPLES!!

“
“You are sounding really frustrated. You can feel frustrated
but you CANNOT talk to me like that when you’re
frustrated. Take a breath if you need to and try again.”

“
“When we leave the house you will hold my hand. You
might want to let go and run off, and I will not let that
happen. You might cry... that’s ok. We will hold hands while
we walk.”

“
“TV is turning off in 5 minutes... letting you know you may
whine, get upset, not want to... that’s ok, sweetie. TV will
still be turned off.”

“
“That was your last cookie. I have a feeling you’re thinking
if you keep asking me I may change my mind... I won’t
sweetie. No more cookies.”

“
“I know you want that toy... I hear you loud and clear. No,
we’re not getting it. I’m sorry you’re disappointed.”
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“
“Whoa, can’t throw that truck. You are great at throwing!
What can you throw? A ball, that’s right. No throwing the
truck.

“Looks like we can’t use this truck right now. That’s ok,
we can try again later.”

“
“NO hitting ME. You’re angry... that’s ok. You CANNOT hit
me when you are angry. You can tell me: I am SO ANGRY
at you!

And I will say: Ok, I understand... But, you cannot hit me.”

“
“Wow, you love splashing :) No splashing water outside
the bathtub. Where can you splash? Yes... inside the tub,
that’s right. Like this!

Cannot splash outside the tub.”

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Notice in all the examples, you're being very precise and direct. Statements
like "Don't do that!" or "Stop!" are too general. Instead, provide exact guidance
in your boundary for what behavior is not ok (and ideally an alternative for
what IS ok.)

A LITTLE MORE ABOUT When I talk to parents about boundaries one

CONSISTENCY: of the main sources of frustration I hear about
comes from consistency... or lack of consistency.
It's very dif昀椀cult to hold a boundary consistently all
the time.

HERE’S A HELPFUL TIP:

Have a plan! During a calm moment (and not in the heat of the moment)
come up with your plan. Decide what boundaries are most important for
you to uphold, and decide how you want to respond to them. Memorize your
"script", your response, even your body language and phrasing.

Having a thought through plan eliminates the guesswork in the heat of the
moment and, therefore, really helps you respond consistently and calmly (and
with much less guilt).

And if you’re not 100% consistent every time... will all your hard work
disappear? No, it absolutely wont :) Try your best, believe in yourself and have
patience for your child and for yourself.
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BE Will you have to repeat your boundary more than

REALISTIC: once to your child? Of course! Possibly over and
over again? Yes.

Remind yourself as many times as you need

that your child is learning, growing, maturing,
practicing their new skills, and most certainly...
pushing back. That’s ok... that’s actually what
they’re supposed to do.

FINAL NOTE ON BOUNDARIES:

Your child doesn’t have to agree with your boundaries. In fact,

they likely won’t. You determine the boundaries because you
are the parent, you have knowledge and experience and
you make decisions with your child’s best interest in mind.
Meanwhile, your child decides how they want to feel about
your boundaries (angry/upset/frustrated) and that is totally
ok. Expect a protest, and still, calmly hold your boundary,
trusting in yourself.
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COPING SKILLS

An essential "tool" in your parenting

"toolbox" is encouraging your child
to develop and trust in THEIR OWN
natural ability to cope and manage
for themselves.

This can often feel very challenging for parents because it involves you not
jumping in to 昀椀x, solve, distract or take away your child's dif昀椀cult emotions.
That means you have to be ok with your child "sitting" in their uncomfortable
feelings and managing through them... which, of course, can be hard for any
parent.

Think about it this way: Your child cannot 昀椀nd their strength, build their
resilience, learn to solve their own problems if you don't give them the
opportunity to try.

Yes, it may feel uncomfortable in the moment, but the lifelong skills they're
learning are worth it.

Ok, so if you’re not 昀椀xing, then what are you doing...?

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Let’s look at some examples:

“
“I know sweetie, sometimes things don’t work out how we
want them to... (pause...) What would you like to do now?”

“I hear you... What do you think you can do to help yourself

“
feel a little bit better? If you think I can help you, can you tell
me what type of help you need?”

“
“You’re right... this is hard! Let’s breathe... maybe take a
break. Then you can try again.”

“
“Take your time to be upset. When you’re ready, let me
know what you want to do next.”

“
“Do you think you will feel upset for a short time or a long
time? It’s up to you.”

“I know this doesn’t feel good... Do you have any ideas for

“
how you can help yourself feel a little better? I have some...
and I’d love to hear yours.”
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What you're doing is allowing the space for your child to sit with their feelings
and begin to understand that their feelings are actually up TO THEM to solve,
and not up to you to solve.

THEY have the ultimate choice in how they feel and THEY have the power to
decide what they want to do about their feelings.

CAN YOU Yes, of course... :) Just recognize that it’s

EVER OFFER helpful to 昀椀rst give your child the opportunity
SUGGESTIONS? to help themselves before you jump in and
solve. Think that with a lot of practice and
trial and error, your ultimate goal is for your
child to (eventually) be able to manage,
cope and contain their emotions on their
own, without relying on you.

I DON’T KNOW: So, you ask your child what they want to do...
or how they want to help themselves and
they say: "I don't know."
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That’s ok! It takes time to know what to do... and you can tell them that.

“
“That’s ok, sweetie... take your time to think about it. It
takes time to know what to do... We can talk about it again
soon.”

And what if your child’s idea is that you give them what they want... you solve
their problem for them... you give them what you already said you wouldn’t...

“
“Hmm... That’s one idea... sometimes we can do that. Not
right now. I bet you can think of another idea.”

This takes time, patience and practice, no doubt about that. You can do it! And
you want to believe that you can.
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The Role of a Parent

How do you view your role as a parent?

Your role is NOT to rule Your role IS to guide

over your child. your child.

Your role is NOT to scare Your role IS to keep

your child into submission. your child safe.

Your role is NOT to Your role IS to

demand obedience. encourage cooperation.

Your role is NOT to make Your role IS to accept all

your child happy. of your child’s emotions.

Your role is NOT to shield Your role IS to guide your

your child from problems. child to problem-solve.
 Parenting is not easy, no doubt about that. But
that doesn’t mean it has to feel so overwhelming!

My goal is to make your parenting journey:

Less guilty Less stressful Less overwhelming

And, most of all, I want to help you increase the

connection between you and your child. How?

With:

Precise scripts

Practical tools

Strategies that actually work

Real-life examples to model

Want more? Check out my online parenting courses.

FIND YOUR PARENTING COURSE