Managing Jealousy Activity Sheet

We all feel jealous from time to time. Jealousy is when you feel angry, fearful, resentful
or insecure about the fact that someone has something you feel you don’t have. Jealousy is
often accompanied by suspicion or feeling threatened and it can be a very painful emotion
to experience.

You may feel embarrassed that you are feeling jealous. That’s understandable. But it’s
important to know that feeling jealous doesn’t make you a bad person - it is a normal
human emotion. When you feel jealous, it’s best to name and acknowledge your feelings,
listen to what they are trying to tell you and then problem-solve in order to manage or
overcome your jealousy. Talking to a trusted adult helps too.

Top Tips
Jealousy Dos
• Do name and acknowledge your feelings.

• Do talk to someone you trust about what you are feeling.

• Do be kind to yourself.

• Do listen to what your emotions are telling you.

• Do problem-solve to overcome your challenging feelings.

• Do pursue hobbies and interests that reduce feelings of jealousy.

Jealousy Dont’s
• Don’t hide or suppress your feelings

• Don’t feel ashamed or embarrassed.

• Don’t take out your feelings on other people in a hurtful way.

• Don’t allow jealousy to take control of your thoughts and actions.

• Don’t ruminate on your jealousy - that means thinking about

something again and again.

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Managing Jealousy Activity Sheet

I feel jealous when…

When I’m jealous, I feel… What triggers my jealousy?

Colour the words to match how you feel when Draw or write in the boxes to show
you’re jealous. what makes you feel jealous.

angry
tense
hot
frustrated
upset
afraid

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 Managing Jealousy Activity Sheet
What helps me to manage my jealousy?

Colour the boxes that match what helps you feel better when you are jealous.

ith someone I l
w ove
me

.
i
dt
rit
g or w ing abo
S pen
w i n ut
ra

my
feel
favourite toy

ings.
m y o
h
rg
it
Playing w

ame
.

makes me f
that eel
ise g
rc

oo
exe

d.
Doing some

eading a good b
R oo

k.
about my feeling
ne s.
eo
som
Talking to

e good things in m
th y
ll
a

lif
Thinking about

et
hat I ratefu
’m g
l fo

r.

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