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My Feelings Map

A sensory exploration of emotions for children

Children & TeensInfographicFree Resource

My Feelings Map

A sensory exploration of emotions for children

Emotions show up in our bodies, our thoughts, and even in the world around us. This feelings map helps children explore what their emotions look, feel, and sound like by connecting feelings to sensory experiences. Research in developmental psychology shows that children who can describe their emotions using sensory language develop stronger emotional regulation skills (Brackett, 2019).

1
Name Your Feeling
Choose the emotion you are experiencing right now. It could be happy, sad, angry, afraid, excited, frustrated, or something else entirely.
2
Where Do You Feel It?
Point to where the feeling lives in your body. Does your stomach feel tight? Does your chest feel warm? Does your head feel buzzy?
3
What Does It Feel Like to Touch?
If you could touch your feeling, would it be soft, prickly, smooth, sticky, squishy, or hard? Pick a texture that matches.
4
What Does It Look Like?
If your feeling were a picture, what would it be? A storm cloud, a bright sun, a tangled ball of yarn, or a calm lake? Draw or describe it.
5
How Big Is It?
Rate your feeling from small (barely there) to medium (noticeable) to large (filling your whole body). Feelings change size, and that is okay.
6
What Can You Do With It?
Every feeling gives you information. Choose one helpful action: take deep breaths, talk to a trusted adult, draw a picture, squeeze a stress ball, or move your body.
All feelings are valid. There are no bad emotions, only uncomfortable ones. Learning to describe how a feeling shows up in your body and senses is the first step toward understanding and managing it.

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