Staying Grounded When Emotions Run High

Hey, Ready To Dad Crew!

Out of all the newsletters you could be reading, you’ve chosen to be on this journey with Ready To Dad, and that means a lot.

This marks one full year of writing and sharing with you, and I’m deeply grateful for your continued support.

Because of you, sharing Ready To Dad with friends, family, and fellow dads, our community is growing. Let’s keep it going.

In This Week’s Newsletter:

• Quote of The Week - "Children learn more from what you are than what you teach." - W.E.B. DuBois

• Javaree Talks - Sports energry and dad energy

• In the News - Advice and thought leadership on parenting

JAVAREE TALKS 

I’ve been a New York Knicks fan for over 30 years. That means I’ve lived through plenty of highs, heartbreaks, and historic seasons, but this year’s postseason run hit differently.

For the first time, the team advanced further than they have in my adult life. And for the first time, my son noticed just how much this blue and orange team means to his dad.

He started rooting for them unprompted. Now, he won’t leave the house without his Knicks snapback. He asks if the “blue and orange team” is playing tonight. And during Game 6 of the Eastern Conference Finals, he sat with me, watching the emotional rollercoaster unfold on the screen.

But here’s the thing: close games and tough losses used to get to me. When the Knicks lost in the past, I’d carry that energy with me, sometimes letting frustration spill into the rest of the night, and it was that way since I was a kid. But now I’m a dad. I’m trying to be more aware of what I bring into our home and our routines. I've noticed that when I manage my emotions more effectively, my son seems more at ease, and our interactions are more positive.

So, this postseason, I incorporated something that made a significant difference: box breathing. It became my go-to technique for managing the intense emotions that come with being a sports fan and a parent.

It’s a simple technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. This breathing pattern helps to regulate the nervous system, bringing a sense of calm and control. It’s a way to ground myself when the game gets intense (or when parenting gets intense, too). Before coaching sessions with clients, we begin with a similar breath, as nervous system regulation isn’t just beneficial for stress; it’s foundational for effective parenting.

Whether it’s the Knicks, your job, or something else that spikes your emotions, this work isn’t about pretending you don’t feel anything. It’s about learning how to hold those feelings without passing them on.

I’m still on the journey. There are times when I slip back into old habits, but I'm learning to be kind to myself in those moments. But when my son reaches for that blue and orange Knicks snapback, I feel a deep sense of pride not just in my team, but in the kind of dad I’m becoming.

When emotions run high in sports, at work, or in life, what helps you return to center before reconnecting with your kids?

IN THE NEWS

Q & A CORNER

Reply directly to this email with your question, or use this quick form to submit anonymously. Whether it’s about family routines, connecting with your kids, or managing stress, I’m here to help!

Let’s tackle parenting together, one question at a time!

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We help you:

• Discover your core parenting values.

• Learn personalized strategies for growth as a parent.

• Build and maintain a deep connection with your child.

• Establish a self-care and personal growth routine.

We aim to help you feel more fulfilled and confident in your parenting journey.

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HERE FOR YOU

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