Emotion Detectives
True or false: You can feel more than one emotion at the same time.
True! You can feel angry and sad, or excited and nervous, at the same time.
True or false: Our bodies can give us clues when we're getting upset.
True! Our bodies often show warning signs before our emotions get really big.
Name one thing you can do to help yourself when you're feeling upset.
Take deep breaths, hug a stuffed animal, ask for space, talk to someone you trust, etc.
Your sibling wants to play with a toy you're using. What's one fair way you could handle it?
Take turns, agree on a time to share, or explain that you're still using it and offer it when you're finished.
You wanted pizza for dinner, but your family is having tacos. What could you tell yourself?
"I'm disappointed, but I can handle having something different tonight."
What is a trigger?
Something that happens that brings up a strong emotional reaction.
Name two body clues that might tell you you're getting angry.
Tight fists, hot face, racing heart, tense muscles, fast breathing, etc.
How might hugging or holding a weighted stuffed animal help when you're upset?
The pressure can help you feel comforted, grounded, and more relaxed.
Fill in the blank: Instead of yelling "LEAVE ME ALONE!" you could say, "I feel ___ and I need ___."
"I feel frustrated and I need some space, please."
You're playing a board game and lose three times in a row. Name one helpful thing you could do instead of flipping the board!
Take a break, congratulate the winner, try again, or remind yourself that losing is part of playing.
Name three things that might trigger frustration or anger.
Losing a game, being told no, sharing with siblings, changes in plans, feeling misunderstood, etc.
You're starting to raise your voice, your face feels hot, and you want to stomp your feet. What might these signs be telling you?
Your emotions are getting bigger, and it might be time to use a coping skill.
You're feeling overwhelmed because everyone around you is being loud. What's something you could do?
Ask to go to another room or find a quiet, safe space to take a break.
Your sibling accidentally knocks over something you spent a long time building. What's a helpful way to respond?
Express your frustration with words, take a break if needed, and ask for help rebuilding it.
Your dog steals your favorite sock and runs away with it. What would be a helpful way to handle your frustration?
Take a breath, ask for help, and safely trade the sock for a toy or treat.
Your sibling gets something you really wanted, and you feel angry. What other emotion might be underneath your anger?
Jealousy, disappointment, sadness, or feeling left out.
Why is it helpful to notice your warning signs before you reach a 9 or 10 on your anger scale?
It's often easier to make helpful choices and use coping skills before emotions become overwhelming.
True or false: If you try one coping skill and you're still upset, it means the skill didn't work.
False! You might need more time, another strategy, or support from someone else.
Your sibling gets to choose the movie tonight, but you really wanted to pick. What could you do?
Acknowledge disappointment, practice flexibility, and ask if you can choose next time.
ACT IT OUT! Pretend someone cuts in front of you in line. Show me an unhelpful reaction, then show me a more helpful one.
Demonstrate an angry reaction, then practice using calm, assertive words or asking an adult for help.
Think of a time you got really upset. What was the trigger, and what emotion did you experience?
Personal reflection. Bonus: Identify another emotion that might have been present.
Imagine your emotions are like a volcano. What are three signs that your volcano is getting ready to erupt?
Identify three personal warning signs, such as negative thoughts, body tension, yelling, or wanting to throw things.
You're at an 8 out of 10 on your anger scale. Name three things you could do to help yourself without hurting anyone or breaking anything
Go to a quiet space, use a weighted stuffed animal, practice breathing, ask for help, or use another coping strategy.
Your sibling keeps touching your belongings after you've asked them to stop. How can you set a boundary without yelling or getting physical?
Clearly explain what you need, move your belongings somewhere safe, take space, or ask an adult for help.
You planned the PERFECT Saturday, but it starts raining, your favorite activity gets canceled, AND your sibling is annoying you. What's your three-step plan to handle all that frustration?
Notice and name your emotions, use a calming strategy, and choose a flexible next step or ask for support.