We all have those days—the ones where nothing seems to go right, and we feel grumpy for no particular reason.
Kids experience these days just as often as adults, and as parents, we have the unique opportunity to not only help our children navigate these tough moments but also model healthy coping strategies ourselves. Instead of letting a bad mood take over, let’s explore some ways to reset and find brighter moments even in the grumpiest of days.
Naming and Taming Emotions
One of the first steps in handling a grumpy day is acknowledging the feelings. For kids, this can mean helping them find words to describe how they feel: “It sounds like you’re feeling frustrated because your block tower fell.” For adults, this might look like recognizing your own mood out loud: “I’m feeling a little grumpy today. I think I need a moment to reset.” By naming the emotion, you validate the experience and set the stage for finding solutions.
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Take a Break and Reset
Sometimes, a change of scenery can be just what we need. If your child is having a rough time, suggest a short break: a walk outside, a cuddle on the couch, or even just a moment to breathe deeply. For parents, stepping away for a few minutes to make a cup of tea, stretch, or get some fresh air can offer a much-needed reset.
Move Your Body
Physical activity is a fantastic mood booster for both kids and adults. If your child is grumpy, encourage movement - jumping, dancing, stretching, or even a silly race across the living room. Adults can benefit from this too! Try a quick workout, a short yoga session, or simply walking around the house to shake off tension.
Active and outdoor toys get kids up and moving!
Engage the Senses
Sensory activities can be incredibly calming. For kids, this might mean playing with a sensory bin, squeezing a stress ball, or listening to calming music. Parents can try similar strategies—taking a warm shower, lighting a favorite candle, or sipping a comforting drink. Engaging the senses helps bring focus back to the present moment, easing grumpiness.
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Find a Laughter Reset
Laughter is one of the best antidotes to a grumpy mood. Read a funny book, watch a silly video, or tell a joke. Parents, if you can find humor in your day - even if it’s laughing at your own grumpiness - you’ll model a powerful strategy for kids to use when they’re feeling down. (Go back and review our last blog on joking around and laughter for more info!)
Read our blog about The Importance of Joking Around with Your Kids.
Practice Gratitude
Even on tough days, there’s always something to be grateful for. For children, try a simple gratitude game: “Let’s each name three things that made us smile today.” Parents can do the same, either mentally or by jotting things down in a journal. Focusing on the positives can shift the mood significantly.
Offer Comfort
Sometimes, a grumpy mood just needs a little extra love. A hug, a snuggle, or even sitting quietly together can make a big difference. If you’re having a rough day yourself, don’t hesitate to ask your child for a hug too - it’s a great way to show that we all need comfort sometimes.
Your kids is waiting for the perfect plush pal to bring the snuggles!
Use Mindfulness and Breathing Techniques
Simple mindfulness exercises can help kids and adults alike. Try the 5-4-3-2-1 grounding technique: name five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste. Deep breathing exercises, like pretending to blow up a balloon or smelling a pretend flower and blowing out a candle, can also bring a sense of calm.
Allow Some Quiet Time
Not every grumpy mood needs to be “fixed” immediately. Sometimes, kids and adults just need a little space to process their feelings. Encourage quiet time with a book, some drawing, or listening to gentle music. Taking a moment to slow down can help emotions settle naturally.
End the Day on a Positive Note
No matter how rough the day was, try to end it on a peaceful and positive note. A cozy bedtime routine with a warm bath, a few minutes of chatting about something good, or a comforting story can help set the stage for a better tomorrow. Remind your child (and yourself) that everyone has hard days, and tomorrow is an opportunity for a fresh start.
Final Thoughts
Grumpy days are a normal part of life for both kids and parents, but they don’t have to take over the entire day. By using these strategies, you can help your child develop healthy coping skills while also modeling them yourself. The more we practice these small resets, the easier it becomes to bounce back from even the grumpiest of days. The next time a bad mood strikes, take a deep breath, give yourself (and your child) some grace, and remember—grumpy days don’t last forever!
About the Author:
Paige Whitley is a Licensed Mental Health Counselor in Florida. With over 3 years of dedicated experience, Paige has become a trusted ally for diverse populations, including the neurodivergent community, trauma survivors, substance abuse sufferers, and those navigating general mental health challenges. Since 2010, Paige has impacted young lives through her work as a lifeguard, swim teacher, behavior technician, nanny, and counselor. When not at work, she indulges in the magic of Disney Parks, enticing culinary adventures, and family time with her husband, fur babies, and baby Whitley. Passionate and empathetic, she's a catalyst for positive change, committed to making a difference in her community's mental health landscape.
