Feelings Decoder
This emotion may cause tears and often shows up when we feel disconnected or something ends.
What is sadness?
Fast heart rate, hyperventilate, tense muscles (jaw clench, teeth grinding, fists), flushed skin, sweating, sharpened senses, dizzy, headache, shaking, knot in stomach, pacing, scream, tunnel vision, lump in throat, vision blurry, feels hot, eye twitch
What is anger or frustration?
You have been waiting all day for lunch to come because you are starving. But when you go to lunch, it's not there. What could you do?
Ask someone for help
Your body is sending so many signals you can’t tell what’s what—everything’s loud inside.
What emotional flooding or meltdown or crashing out?
These can drown out the noise in your brain and give you a sensory break.
What are headphones or music?
A hot, spiky feeling that shows up when something feels unfair or out of control.
What is anger or frustration?
Heaviness feelings in chest, stomach, or limbs; tightness in chest or throat; lack energy or motivation; pain or discomfort in the muscles or head; exhausion, sluggishness, nausea, racing/pounding heart, watery eyes.
What is sadness?
The teacher is giving directions, but your friend sitting next to you keeps talking. You can't hear the directions. What should you do?
This kind of fuel is low when you’re masking too much or socializing too long. AKA You're all peopled out for the day.
What is social energy?
Petting or playing with this fuzzy friend can calm your nervous system.
What is a dog, cat, or comfort pet?
This sometimes illogical emotion may appear when you think something bad might happen.
What is anxiety or worry?
Fast heart rate, hyperventilate, sweating, butterflies in your stomach, hands fidgety, nausea, cold hand or feet, dry mouth, tense muscles (shoulders), shaky voice.
What is nervousness or worry or panic?
You finished your work early. What should you do?
You ask the teacher what you could do or you could help your classmate (if the teacher allow)
What is the feeling like you have too much to deal with or overcome, resulting in stress, anxiety, or an inability to cope with tasks, emotions, or situations.
Overwhelmed
Expressing your feelings through colors, shapes, or movement on paper. Or writing down your thoughts, even if no one sees it, is a way to release pressure.
What is art or drawing? Or journaling or writing letters you might not sent.
This big emotion often happens when we are surprised in an overwhelming way that there is a sense of urgency and dread. This emotion can freeze us up.
What is fear or panic?
Jittery/shaking feeling, shallow breath, racing/pounding heart, hot or cold flashes, numbness or tingling feelings, tense muscles, nausea, butterflies in stomach, sweating, mind going blank or thoughts of death.
What is fear or panic?
A classmate during recess keeps pushing you and making you mad. What would you do?
Tell an adult or work it out with them why they are pushing you
Sometimes when feelings get too big, your brain might go into this state where you can’t talk.
What is shutdown or selective mutism?
Holding this cold thing can jolt your system back into the present.
What is ice?
A heavy feeling where every thought feels like a reminder of something you wish you could undo or erase.
What is Shame or Guilt?
What is shame or guilt?
You are taking a test and the guy behind you asks you for help. He wants to know what you put for question number two. What would you do?
Ignore him or ask to move seat
This is when your brain replays a moment over and over, trying to make sense of it.
What is a rumination loop or replaying a script?
Name three ways you can calm down when your emotions are just too big.