Are your students quick to react emotionally? Do you see outbursts before they even have a chance to think? I am going to go out on a limb and say – YES. Helping students develop emotional regulation skills is key to reducing disruptions and building a supportive classroom environment.
I have a pretty low lift 5-second trick that teaches kids how to pause before reacting. We know from decades of research that this is an essential skill for self-regulation and positive behavior, and it’s a huge lagging skill in many humans from infancy through adulthood today.
Why Emotional Regulation Matters in the Classroom
When students struggle to manage their emotions, it can lead to:
✅ Frustration and meltdowns
✅ Disruptive behavior
✅ Difficulty in peer interactions
The good news? Emotional regulation can be taught. Research tells us that controlled breathing techniques can greatly reduce stress and improve mood by settling the body’s fight-or-flight response. I love using these mindful breathing strategies as structured supports for those in-the-moment situations.
Additionally, one of the easiest ways to teach emotional regulation to kids (big and small!) is by implementing a quick and effective “pause” strategy that helps students slow down their reactions.
The “STOP” Strategy: A Simple Emotional Regulation Tool
When emotions start rising, students can use the STOP strategy:
🛑 S – Stop (Take a deep breath)
💡 T – Think (What’s happening? What do I feel?)
🔄 O – Options (What can I do next?)
🚀 P – Proceed (Make a choice)
This 5-second trick gives students a moment to gain control before reacting impulsively. It interrupts the automatic emotional response and encourages a more thoughtful decision-making process.
The beauty of this strategy is its simplicity—students of all ages can learn and use it independently with practice!
How to Teach Self-Regulation with STOP
1️⃣ Model It Yourself
Students learn by watching adults. When you feel frustrated or overwhelmed, narrate your process so students can see self-regulation in action.
🗣️ Example:
“I feel a little stressed right now. I’m going to STOP and take a deep breath before I decide what to do next.”
By modeling emotional regulation out loud, students see that adults experience big feelings too—but we have strategies to work through them.
2️⃣ Practice with Real-Life Scenarios
To make the STOP method second nature, students need repeated opportunities to practice in low-pressure situations. Try role-playing relatable classroom scenarios, such as:
❓ “What can you do if your classmate takes your pencil?”
❓ “How can you react if you feel left out at recess?”
❓ “What do you do if you lose a game in PE?”
3️⃣ Make It Visible
For the STOP strategy to be effective, it needs to be readily accessible to students. Try these visual supports:
📌 Anchor Charts – Post an easy-to-read visual of the STOP steps near high-stress areas like your classroom door or calm corner.
📝 Individual STOP Cards – Give students small laminated reminder cards to keep in their desks or pockets.
🎭 Calm Corner Prompts – Place STOP method prompts in your calm down area so students can independently work through emotions.
The more frequently students see and hear the strategy, the more likely they are to internalize and use it!
Why This Emotional Regulation Strategy Works
✔️ Builds Student Self-Awareness – Encourages students to recognize their emotions before reacting.
✔️ Reduces Impulsive Reactions – Helps students slow down instead of immediately acting out.
✔️ Teaches Problem-Solving Skills – Encourages intentional decision-making instead of reactive behavior.
The STOP strategy is a simple, low-lift intervention that can drastically improve classroom behavior when practiced consistently.
Teaching students to pause before reacting is one of the most powerful skills we can give them.
Emotional regulation doesn’t happen overnight—but with practice, patience, and structured strategies like STOP, students can build the self-control skills they need to thrive.
