Image of a young girl smiling on green background. Include speech bubble saying feelings.

How to manage your feelings

We experience lots of emotions for example happy, sad, or angry. These emotions happen because of our thoughts and feelings. You may feel different to someone going through the same thing.

There are 6 key emotions that people have: happy, sad, scared, angry, worried, or bored. Ask a parent, carer, teacher, or friend to go through them with you if you are unsure.

Learning to deal with how you are feeling happens as we get older. A toddler could be very upset that they want a drink but a grown up wouldn’t react in the same way.

You can learn skills to help make smart choices. This will help you to not do something that you may later regret. Smart choices help you manage how you are feeling.


Tips to help

Try to label how you are feeling for example ‘I am… happy, sad, scared, angry, worried, or bored’.

How big is this feeling? 1 is a small normal feeling. 5 is a very big feeling for example you are so angry you might explode.

Try doing activities to help stop you getting to 5 and feeling like you are losing control. Make smart choices by having a break or doing some bubble or hot chocolate breathing (link to activity sheet).

Once you are calm think about what happened and why. It may be good to think of ways to help in the future.

Need to talk to someone?

When you feel sad or worried you can forget to eat or sleep, which can make you feel worse. 

Try to eat healthy (yes, that includes eating vegetables) and get lots sleep. Exercise like running or sports can also make you feel happier!


Talk to someone 

Talking to someone can help you feel a little better.

You could talk to a family member like your mum or grandparent or close friend about how you are feeling – having someone to listen really does help!

If you don't want to talk to your family or friends you can also talk to your teacher about how you feel.