Wednesday, May 10

“Practice seeing that whatever comes up is “workable”
— Myla and Jon Kabat-Zinn, mindfulness teachers

emotions chart


Regulating Feelings

Today’s Excerpt:

Sentence stem: “When I feel big emotions, I like to…”

For some suggestions on how to work with big emotions, look at the list below:

  • Move your body (run, jump, do push-ups)
  • Write or draw
  • Hit a pillow
  • Be alone
  • Be next to someone without talking
  • Listen to your favorite song
  • Push against the wall with your hands
  • Be with your pet
  • Ask for a hug
  • Listen carefully and name every sound you can hear
  • Take 10 deep breaths
  • Get a drink of water
  • Wrap up in a blanket
  • Get a comfort object
  • Go on a walk
  • Lay down
  • Blow bubbles
  • Take a bath or shower
  • Stare at a snow globe
  • Sing a song
  • Dance


  • What is your plan for the next time you feel a big emotion?