Helping Kids Manage Big Feelings: Spring Cleaning for the Mind

Written by: Re'Shae N. Green

Spring is often seen as a time of renewal—a chance to open the windows, clear out the clutter, and start fresh. But what if we used this season not just for tidying our homes, but also for helping kids tidy up their minds? Just like we clean closets and reorganize rooms, spring is the perfect opportunity to help children recognize, manage, and release the emotional "clutter" they may be carrying.

Why Big Feelings Need Attention

Children experience big emotions just like adults, but they often lack the tools or vocabulary to express them. According to the CDC, approximately 1 in 5 children in the U.S. experience a mental, emotional, or behavioral disorder each year. While not all big feelings become long-term concerns, learning how to manage emotions early on builds resilience and emotional intelligence that can last a lifetime.

What Emotional Clutter Looks Like in Kids

Emotional clutter can show up in different ways:

• Increased tantrums or irritability

• Withdrawing from activities they once enjoyed

• Trouble sleeping or frequent nightmares

• Changes in appetite or eating habits

• Clinginess or sudden anxiety

These signs can be indicators that a child is feeling overwhelmed, overstimulated, or unsure how to process what’s going on inside.

5 Ways to Support a Mental Spring Cleaning

Here are five gentle, supportive ways to help children release emotional buildup and feel more refreshed this spring:

1. Create a Safe Space to Talk Encourage open conversations about feelings using questions like, "What was the best and hardest part of your day?" or "What’s something on your mind today?" Normalizing these talks helps kids see that it’s okay to not feel okay.

2. Use Creative Expression Drawing, painting, dancing, or storytelling can help kids process emotions without needing to find the perfect words. A feelings collage or "worry jar" are great hands-on activities.

3. Get Moving Outdoors Sunlight and physical activity both improve mood. The American Academy of Pediatrics recommends at least 60 minutes of active play each day. Take mindful nature walks, play tag, or start a garden together.

4. Introduce a Mindfulness Routine Simple practices like belly breathing, visualization (“imagine blowing away a cloud”), or listening to calming music can help kids reset their minds. Start with 2–5 minutes a day.

5. Declutter Their Environment Too Sometimes, emotional overwhelm is made worse by physical clutter. Let kids help reorganize a toy bin, donate old clothes, or create a calming corner with their favorite books or sensory items.

The Role of Parents & Caregivers

Remember, emotional spring cleaning isn’t about forcing kids to be “happy” all the time. It’s about creating space—for emotions to come up, be seen, and be released safely. When adults model this openness and self-regulation, kids feel safer doing the same.

Final Thought

Spring is a beautiful reminder that growth is possible. Helping children clear out the mental clutter makes room for joy, creativity, and confidence to bloom. A little emotional tidying now can go a long way in building lifelong mental wellness.

Let’s help our children feel as fresh and free as a spring breeze.