Emotion Detective
Name three different emotions someone might feel in one day.
Happy, frustrated, calm
When you feel nervous, what might happen to your heart?
Heart may beat faster.
Name one thing you can do to help yourself calm down when you're upset.
Deep breathing, drawing, movement, asking for help, listening to music, etc.
True or false: Everyone makes mistakes, even adults.
True. Mistakes are part of being human.
What does it mean to be flexible? Does it mean you have to get your way every time?
Being able to adjust when things change. Flexibility doesn't mean you can't have preferences.
Your best friend plays with someone else at recess instead of you. What are three emotions you might feel?
Sad, left out, jealous, disappointed, angry, confused.
Your face feels hot, your fists are tight, and your voice is getting louder. What might your body be telling you?
Frustration, anger, or overwhelm may be building.
You feel frustrated with your homework. Would it be more helpful to throw your pencil or take a short break? Why?
Taking a break, because it creates space to regulate before responding.
You make a mistake on your homework and think, "I'm terrible at this!" Is that a helpful or unhelpful thought?
Unhelpful. One mistake doesn't define your ability.
Your favorite game isn't available, and you have to choose another one. What could you tell yourself?
"I can be disappointed and still find something else fun."
You are excited about a school field trip but also nervous about going. Can you feel both emotions at the same time? Explain.
Yes! Emotions can happen together. EX: Inside out!
How might your body feel when you are really excited compared to when you are really angry?
Excitement might involve energy, smiling, butterflies; anger might involve tension, heat, clenched muscles.
You're getting angry during a game with a friend. Walk me through three steps you could take before reacting.
Notice the feeling, pause, choose a coping skill, communicate appropriately.
You draw a picture, but it doesn't look exactly like you imagined. You want to start over. What might your perfectionist brain be telling you?
"It has to look perfect." "If it's not exactly right, it's bad."
You planned to get an A on a test, but you got a B. What are two different ways you could think about this?
"I'm disappointed, but I can learn from this" versus "I'm a failure."
Someone tells you that you did a great job, but you don't believe them. What emotions might you be experiencing?
Embarrassment, anxiety, self-doubt, discomfort
Imagine your body has an alarm system. What are three warning signs that tell you you're becoming overwhelmed?
Faster breathing, tense muscles, hot face, racing thoughts, easily bothered, etc.
You tried taking deep breaths, but you're still upset. Does that mean you've failed at calming down? What else could you try?
No! Different strategies work at different times. Try grounding, movement, sensory activities, talking, or taking more time.
You get 9 out of 10 questions correct on a test, but you only think about the one you missed. What are you forgetting to notice?
The nine questions she answered correctly and the effort she put in.
Your friend doesn't want to play the game you picked. How could you handle this while still respecting your own feelings?
Communicate feelings, listen to the friend, compromise, or take turns choosing.
You feel upset, but you don't know why. Walk me through three questions you could ask yourself to figure out what you're feeling.
What happened? What am I noticing in my body? What do I need right now?
You notice your stomach feels tight, your shoulders are tense, and you keep sighing. You aren't sure what emotion you're feeling. How could you investigate?
Pause, notice the sensations, think about what happened, identify possible emotions, and consider what you need.
You're overwhelmed, frustrated, and feel like you're about to have a meltdown. Create your own three-step regulation plan.
Look for a personalized plan that includes recognizing the feeling, regulating, and deciding what to do next.
Your teacher gives you a project. You want it to be absolutely perfect, so you spend hours fixing tiny details. How could you decide when it's good enough?
Identify the actual requirements, set a reasonable stopping point, and accept that finished doesn't mean perfect.
Your brain says, "If I can't do something perfectly, I shouldn't do it at all." Challenge that thought and come up with a more flexible one.
"Trying is better than avoiding. I can learn as I go, and I don't have to be perfect."