For Educators and Therapists

 We all have feelings, and they can show up in our bodies in different ways. Sometimes they make us feel warm and happy, and other times they make our stomachs twist or our faces frown. Let’s see if we can figure out what these feelings really are and how we can spot them.

Happiness is when you feel really good inside - like when something fun happens or you’re with people you love. You usually smile and feel light and cheerful.

Sadness is when you feel upset or down, like when something doesn’t go the way you hoped. You might feel like crying, your mouth turns down, and you might want to be alone.

Fear is when you feel scared, like when something feels dangerous or surprising. Your eyes get big, your mouth might open, and sometimes you even shake a little.

Disgust is when something is really gross - like spoiled food or a bad smell. Your nose wrinkles up and your face says “Ew!”

Anger happens when something feels unfair or frustrating. You might frown, your eyes get serious, and your body might feel tight and hot.

Surprise is when something unexpected happens - like a surprise party! Your eyes and mouth open wide and you feel shocked and alert.

Some feelings feel really good. Some feel uncomfortable. But they aren’t good or bad - they’re just feelings. And the more we learn about them, the better we get at handling them!

1. Thermometer

Emotions can be thought of like a thermometer - from cold to hot! Cold emotions, like not really caring or feeling bored, don’t have much feeling in them. Hot emotions, like being super angry or really excited, come with big feelings and changes in your body - like a racing heart or sweaty hands. In the middle are emotions like sadness, being a little nervous, or feeling kind of excited. These aren’t super strong, but they’re not totally calm either. All emotions fall somewhere on this feeling thermometer!

          2.   Zones of Regulation

The Zones of Regulation are like colors that help us understand how we’re feeling and what we might need. It’s kind of like a feelings map!

🟢 Green Zone – This is the best zone for learning and playing. You feel calm, happy, focused, and ready to go! It’s like saying, “I’ve got this!”

🟡 Yellow Zone – You’re starting to feel a little off. Maybe you’re excited, nervous, silly, or frustrated. You’re not out of control, but you might need a quick break or a way to calm down.

🔴 Red Zone – Whoa! Big feelings here. You might feel really angry, out of control, panicked, or super upset. You definitely need some time and help to cool down.

🔵 Blue Zone – This is when you feel slow or low. You might be tired, sad, bored, or just not feeling like yourself. Maybe you need a rest, a hug, or something to cheer you up.

All the zones are okay - we all feel them sometimes! The important thing is learning what to do in each zone to help ourselves feel better and be our best.

   When something happens that makes you feel a big emotion it really helps to pause before you react. Taking a moment to step back gives your brain time to think. That way, you can choose how to respond instead of just reacting right away. It’s like putting a space between what happened and what you do next. When you take that pause, the feeling will get easier to manage, and you’ll be more in control!  

 Taking deep breaths helps your body calm down when you're feeling stressed or upset. It tells your brain, “Everything’s okay,” and helps your body relax. When you focus on your breathing, it also helps you stop thinking about all the things that are making you anxious and brings you back to the present moment.

Slow, deep breaths can make your heart beat slower and your body feel less tense. This is super helpful when you're feeling overwhelmed or panicky - it’s like giving your body a big “calm down” hug from the inside!

 The Squish Sock gives your hands something to do when you're feeling stressed, nervous, or full of energy. When you squeeze it, it can help your body feel better by letting out some of that tension.

The feeling of the rice inside is also really soothing. It helps your brain focus on something gentle and relaxing instead of on worries or anxious thoughts. So when your mind is racing, reach for your Squish Sock - it’s like a little helper for your feelings!

Writing can help you deal with your feelings. It gives you a quiet place to let out what’s inside, especially when you feel upset or confused.

When you write things down, it’s easier to understand what you're feeling and why.

It can also help you feel calmer and more in control - like talking to a friend, but the friend is your notebook!

 Drawing can be a great way to handle your feelings, especially when it’s hard to put them into words. It gives you a way to express yourself without talking, which can help you feel calmer and more in control.

When you draw, you can let out big emotions like anger, sadness, or worry in a safe and creative way. It can also help you understand your feelings better and even cheer you up! So if you’re having a tough day, grab some paper and start drawing - it might just help you feel a whole lot better.

 A Worry Box is a special box where you can "drop off" your worries so they don’t stay stuck in your head all day.

Build your box to be a safe place for your thoughts.

When you feel worried, you can write or draw your worry on a piece of paper and put it in the box. Or, if you don’t want to write it down, you can just imagine putting the worry inside. That way, the worry is out of your head and safely tucked away.

Choose a time each day or week to check your Worry Box. You can talk about the worries with a parent or someone you trust, or throw away the ones that don’t feel so big anymore.

You don’t have to carry your worries around all the time - your Worry Box can hold them for you.