Emotional Regulation
What is one way you can calm down when you're feeling really angry?
Taking deep breaths, walk away, talk to an adult.
Your sibling took your favorite toy without asking. What is a good way to solve this problem?
Tell your sibling how you feel and ask if you can take turns with the toy.
If your plan for the day gets changed, what is an example of flexible thinking?
You decide to try something new and make the best of the change, like playing a different game instead of the one you planned.
How might you feel if you just finished a big project and did well?
Proud or happy.
You made a mistake on a math test and feel frustrated. What’s a self-compassionate way to respond to yourself?
Remind yourself that everyone makes mistakes, and you can learn from it to do better next time.
If you start feeling overwhelmed in class, what is something you can do to feel better without disrupting the class?
Ask to take a break or use a stress ball.
Your sibling won’t stop bothering you while you're trying to do your homework. What can you do?
Politely ask your sibling to give you some space, and let them know when you'll be ready to play with them. Move to a different room.
You’re upset because the weather ruined your outdoor plans. What could you do with flexible thinking?
Think of an indoor activity that could still be fun, like reading or playing a board game.
If your friend doesn’t invite you to their birthday party, how might you feel?
Hurt, sad, or left out.
You accidentally broke something at home. What can you do to show yourself self-compassion?
Take responsibility, apologize, and then focus on fixing the problem or learning how to prevent it next time.
What can you do if you're feeling sad and want to feel better?
Talk to a trusted adult or friend, or do something you enjoy like drawing or playing a game.
You and your sibling are arguing over who gets to pick the movie. What could be a fair solution?
Take turns picking movies or choose together based on what you both want.
Your friend says something different than you expected. What’s a sign of flexible thinking?
You listen to your friend’s point of view and think, "That’s an interesting idea, let me consider it."
You get a surprise gift from someone. What are some emotions you might feel?
Excited, surprised, or grateful.
You were trying to learn a new skill but didn’t get it right away. How can flexible thinking help you here?
Think of different ways to approach learning the skill, and remind yourself it’s okay to try again and again.
You feel like yelling when you're frustrated, but you know yelling isn’t helpful. What could you do instead?
Count to ten, squeeze a pillow, or use positive self-talk like "I can handle this."
You and your sibling both want the last piece of cake. How could you solve this?
Compromise by sharing the piece.
You really wanted to play basketball, but the gym is closed. How can you show flexible thinking?
Think of another sport or game to play instead, like soccer or tag.
You’re about to perform in front of your class. What emotions could you experience?
Nervous, anxious, or excited.
You were trying to make a new friend, but it didn’t go as planned. What is a self-compassionate thought you could have?
“I did my best, and making friends takes time. I can try again, and it’s okay if it doesn’t happen right away.”