What’s here right now?
Feelings can change, mix together, and show up at any strength. Pick every feeling that fits.
How big is it?
A big feeling needs more support, not more blame.
Follow the clues
Your body often notices a feeling before your words do. Tap the places where you notice clues.
Body clue map
Give it color, shape & sound
Trigger detective
What happened just before the feeling arrived?
Knowing a trigger helps you choose a response. It does not make the feeling “bad.”
Thought detective
Your alarm brain reacts fast to protect you. Your thinking brain can slow down, check the facts, and choose what to do.
Remember
Say, “I am feeling angry” instead of “I am angry.”
You are a whole person—not one passing feeling.
Calm Lab
Different tools work at different times. Experiment, then rate what helps your body.
🎂 Birthday breathing
Smell the cake slowly. Then blow out the candles even more slowly.
🍜 Noodle reset
Make every muscle stiff like a chopstick for 5 seconds. Then become loose like a noodle.
🖐️ Five-sense grounding
Look around. Name:
things you see
things you feel
things you hear
things you smell
thing you taste
🐝 Worry parking spot
Draw your worry. Parking it does not mean ignoring it—it gives your brain a break until you can talk with a trusted grown-up.
🌊 Ride the wave
Feelings rise, peak, and fall like waves. Try saying:
Connect & express
Feelings give information. Words help others understand what you need.
Build an “I” message
Empathy challenge
Stop–Breathe–Think–Choose
- Stop before acting.
- Breathe to make space.
- Think about choices and results.
- Choose the safest, kindest next step.
Build my support plan
Choose tools you want in your personal toolbox. Your picks stay on this device.
People I can talk to
Words I can use
Rate your tools
Tap the stars after trying a skill.
Not rated yet
Big feelings deserve support.
If you might hurt yourself or someone else, or you do not feel safe, tell a trusted adult right away. This activity teaches skills but does not replace help from a qualified professional.