Managing emotions calmly and constructively

Managing your emotions while watching your child play sport can be challenging. It is important for parents to have practical tools and techniques that help them stay in control. Good emotional management not only improves the atmosphere on the pitch but also sets a positive example for children.

Practical techniques for managing emotions

The foundation of emotional management is awareness of your own triggers and reactions. Keep a diary of situations that provoke strong emotions in you and note your responses. This reflective approach helps you better anticipate and prepare for emotionally charged moments during matches and training.

Learn the 'three-second rule': when you feel an emotional reaction building, take three deep breaths before responding. This short pause gives you space to gain perspective and choose a more appropriate reaction. You can also create your own calming mantra or phrase.

Preparing for tense situations

Before each match, prepare mentally for difficult situations. Imagine possible scenarios that could arise and plan in advance how you will respond. For example, identify a "safe zone" at the venue where you can retreat to calm down if needed.

Physical comfort also plays a role—make sure you have a comfortable place to sit, some water, and a small snack. Physical well-being contributes greatly to coping with emotional stress. Also, consider who you will sit with—ideally, calm and supportive parents.

Methods for immediate calming

When emotions run high, use conscious breathing techniques: inhale through your nose for four counts, hold your breath for two counts, and slowly exhale through your mouth for six counts. This activates the parasympathetic nervous system and helps calm your body. Repeat as needed.

Another useful method is to shift your attention—count objects in your surroundings, watch the clouds, or focus on physical sensations like the contact of your feet with the ground. These techniques help break the cycle of negative thoughts and emotional reactions.

Long-term strategies

To improve emotional management in the long term, it is important to work on your overall mental resilience. Regular relaxation exercises, meditation, or yoga can help increase your emotional stability. Consistent physical activity and quality rest are also important.

Build a support network of other parents who you can share your experiences with and support each other. Regularly reflect on your emotional reactions and celebrate progress. Keeping a record of situations you handled well can also be helpful.

Creating a personal plan

Develop your own emotional management plan that outlines specific strategies for different situations. Include your personal triggers, proven calming techniques, and a list of people you can turn to for support. Update the plan regularly based on your experiences.

Your plan should also include preventive measures, such as regular stress-relief activities, ensuring enough sleep before matches, and preparing a comfortable environment for watching the game. Set clear personal boundaries and recognise when it’s best to step away from a tense situation.