Feelings and coping choices

Use it with your therapist or a trusted caregiver. You can draw instead of writing, skip a question, or come back later. Feelings do not have to disappear for you to ask for help or take a useful next step.

Name what you notice

Think of a small, recent situation that feels comfortable to discuss. What feeling words fit? You may have more than one feeling, or you may not know its name yet. Where do you notice it in your body? What tells you the feeling is getting stronger?

Choose a helpful response

What might help without hurting you or someone else? Possible choices include asking for a break, talking with a trusted adult, drawing, using a calming skill you have learned, or doing a comfortable activity. A feeling and an action are different: feeling angry does not mean you must hit.

My first choice, and another choice if it does not help:

Ask for the support you need

Finish in your own words: “I feel ____. It would help if ____.” You can point, draw, or use another way of communicating. Caregivers can listen, name the feeling gently, and offer a manageable choice.

Afterward, notice what was useful. Tell your therapist if a skill feels uncomfortable or feelings regularly interfere with sleep, school, or relationships. You can change the plan together; difficult moments are information, not failure.