Have you ever felt calm like a still blue sky when, all You may have noticed…

of a sudden, you feel different inside?

Your emotions are trying to get your attention.

As things happen to and around us, our emotional brain and our Your emotional brain (amygdala) tries to protect you and break free.
thinking brain respond.

You have a cup of tolerance that fills throughout the day. It won’t listen to your thinking brain
(prefrontal cortex) that needs you to stop, be
But when your cup is full, something happens in your brain. present and breathe.
Have you ever felt happy?
Have you ever felt scared? Being scared is like a freezing winter’s day where your body
might feel frozen or want to run away.

It’s okay to feel scared. It’s our body’s ‘warning system’.

Sometimes, we only think of the worst thing that could

happen. This is called catastrophising.
When I feel scared, I can… …imagine myself succeeding at what
I’m scared of.

…tell a trusted adult how I feel. Start by

saying, “I feel _____________ because
_____________.”

…concentrate on what I can see, hear, smell,

touch and taste.

…put my hand on my belly. Then, breathe in by

pushing out my belly for 1 – 2 – 3 – 4 and …tense my muscles and say the
breathe out by sinking my tummy back in for 1 word ‘relax’ as I release them.
– 2 – 3 – 4 – 5 – 6 – 7.
Don’t ignore your emotions, just feel them. If you try to Sometimes people can feel completely different about the same
distract them, they will come back again. situation.

Emotions aren’t good or bad, right or wrong.

They just want you to listen to them, to help you become
emotionally strong. Can you tell what emotions these people are feeling?
Have you ever felt love?

Love is like the

gentle spring sun
giving you a big hug.

You can share love by looking to see how others are feeling and
showing that you care.
Have you ever felt angry? Being angry is like feeling
the burning sun on a hot
summer’s day.

It can turn into a thunderstorm, so

comfort anger by giving yourself
some space.

It’s okay to feel angry.

It’s what you do with your emotions that

really matters.
When I feel angry, I can…
…hold something cold.

…take 1 – 2 – 3 steps
backwards.

…breathe fresh air.

…relax my hands and smile.

…take off my jumper or socks.

…jump on the spot.
Have you ever felt sad? Being sad is like a raindrop falling down during a windy
autumn shower.

Your body feels heavy…

…like you have no power.

It’s okay to feel sad.
When I feel sad, I can…
…smell something that I like or the fresh scents of
nature.

…look at my favourite book or draw a picture.

…taste my favourite food or drink

slowly and mindfully.

…listen to relaxing sounds or hum a song.

…wrap myself in a
blanket or go for a walk.
When you can’t see the calm, still blue sky and you think …say how you feel, use your strategies and the cloud of
that everything’s going wrong… emotion will move on.
 power – having energy, motivation or control
amygdala – the part of the brain that makes you react with
of your life.
fight, flight or freeze response.

calm – feeling content and peaceful. prefrontal cortex – the part of the brain that
helps you think about your reactions.

catastrophising – thinking of the worst thing

strategies – actions that you can do to help you
that could happen when you need to check the
deal with uncomfortable emotions.
facts.

emotionally strong – being able to use

tolerance – dealing with emotions
strategies to stop and think when you are
that you don’t like or make you feel
reacting to emotions.
uncomfortable.