Emotion Wheel Chart

Use this wheel to expand your emotional vocabulary and increase self-awareness.

How to Use

1. Notice what you’re feeling in the moment.
2. Locate the primary emotion in the table below.
3. Scan its sub-emotions to find the word that best matches your experience.
4. Name your emotion clearly and choose an appropriate self- or co-regulation strategy.

Emotion Categories

Self-Regulation Strategies Handout

Use these practical techniques to notice and manage your emotional state.
Refer to the full Emotion Wheel Chart to name your feelings precisely before you begin.

1. Mindful Breathing & Grounding

What it is: A simple practice to calm the nervous system by focusing on your breath.
Steps to practice:

1. Find a comfortable seated or standing position.
2. Close your eyes (optional) and inhale slowly through the nose for a count of 4.
3. Hold for a count of 2.
4. Exhale gently through the mouth for a count of 6.
5. Repeat for 1–2 minutes, noticing your body and breath.

When might you use this? ________________________________________________

2. Progressive Muscle Relaxation

What it is: A technique that reduces tension by intentionally tensing and then relaxing major muscle groups.
Steps to practice:

1. Sit or lie down in a quiet space.
2. Starting at your feet, tense the muscles for 5 seconds, then release for 10 seconds.
3. Move to calves, thighs, hips, abdomen, chest, arms, hands, neck, and face.
4. Notice the difference between tension and relaxation.

Which areas feel most tense for you? _____________________________________

3. Positive Self-Talk & Reframing

What it is: Changing negative thoughts into balanced, encouraging statements.
Steps to practice:

1. Identify a recurring negative thought (e.g., “I can’t handle this”).
2. Challenge its accuracy: “What evidence do I have?”
3. Reframe it into a supportive statement (e.g., “I’ve managed challenges before and will find a solution”).
4. Repeat the positive phrase aloud or write it down.

Write a negative thought you’ve had recently, then reframe it here:

• Negative thought: _________________________________________________
• Reframed statement: _______________________________________________
  
  
  
  
  
  
  
  
  
  

4. Brief Movement Breaks

What it is: Short bursts of physical activity to reset your energy and focus.
Steps to practice:

1. Stand up and stretch arms overhead.
2. Roll shoulders forward and backward.
3. Take 5–10 steps in place or around the room.
4. Shake out your hands and feet for 10 seconds.

What movement could you do at your desk or during a meeting?

5. Setting Micro-Goals

What it is: Breaking tasks into very small, achievable steps to reduce overwhelm.
Steps to practice:

1. Choose a task you’re avoiding.
2. Define the smallest action that moves you forward (e.g., opening a document).
3. Set a timer for 2–5 minutes and focus only on that action.
4. Celebrate completion and repeat for the next micro-goal.

Identify one work or personal task and its next micro-goal:

• Task: ____________________________________________________________
• Micro-goal: _______________________________________________________
  
  
  
  
  
  
  

Reflection & Personal Plan

1. Which technique felt most effective for you today?

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2. When will you schedule practice of this technique in your routine?

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3. What support or reminders might help you stay consistent?

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Keep this handout handy. Practice regularly to build lasting self-regulation skills!

Co-Regulation Action Plan Worksheet

Use this worksheet to plan and practice supportive interactions that help others regulate their emotions. Refer to the Emotion Wheel Chart to identify feelings and the Self-Regulation Strategies Handout for techniques you might adapt in a co-regulation context.

1. Describe the Stress Scenario

Briefly outline a realistic situation your partner will role-play (e.g., a looming deadline, conflict with a colleague, home–work balance struggle).

Scenario Description:

2. Identify the Other Person’s Emotion

Use the Emotion Wheel Chart to pinpoint the primary and sub-emotion they might be experiencing.

Primary Emotion: ____________________ Sub-Emotion: ____________________

3. Choose Co-Regulation Techniques

Select 2–3 supportive approaches you will use (e.g., active listening, validation statements, guided breathing, grounding exercises).

2. ____________________________________________________________



3. ____________________________________________________________

4. Script Key Phrases

Write specific words or questions you will use to show empathy, invite sharing, or guide a regulation exercise.

Example: “I hear that you’re feeling ____. Tell me more about what’s coming up for you.”

Your Phrases:

2. ____________________________________________________________



3. ____________________________________________________________

5. Plan Your Follow-Up Check-In

Decide when and how you will reconnect to see how they’re doing after your initial support.

Follow-Up Timing (e.g., later today, tomorrow morning): ____________________




Method (e.g., quick call, in-person chat, text message): ____________________

6. Reflection After Role-Play

After the activity, note what worked, what felt challenging, and any adjustments for next time.

What Felt Most Supportive?

What Was Challenging?

How Might You Improve Your Approach?

Keep this worksheet for your personal practice. Regular co-regulation builds stronger, more empathetic connections and improves emotional resilience for everyone involved!

Balanced Together Script

Welcome and Overview (5 minutes)

“Hello everyone! Welcome to our Balanced Together session. I’m [Your Name], and today we’re going to learn practical self-regulation and co-regulation strategies to help us manage stress and support one another. Over the next 60 minutes, we will:

1. Explore self-regulation concepts and practices
2. Practice co-regulation through role-play
3. Reflect on our experiences and plan next steps

Let’s start with a quick icebreaker.

• Icebreaker (2 minutes): Turn to a neighbor and share one stress-management practice you already use. I’ll give you two minutes—one minute each. Ready? Go!”

“Thank you! I loved hearing those ideas. Now, take a look at our agenda displayed on the screen: Guided Reflection Slides. We’ll begin with self-regulation, then move into co-regulation practice, followed by guided reflection, and wrap up with next steps.”

Explore Self-Regulation (15 minutes)

“Let’s dive into self-regulation. As the slide shows, self-regulation is our ability to:

• Notice our emotional state
• Use strategies to manage stress
• Respond thoughtfully instead of reacting impulsively

You’ll find the full list of techniques on your handout: Self-Regulation Strategies Handout. Take a moment to review the five strategies: mindful breathing, progressive muscle relaxation, positive self-talk, movement breaks, and micro-goals.”

“Now, turn to a partner. Choose one strategy that resonates with you and discuss:

1. What is the strategy?
2. When do you think it could help you most?

You have three minutes. I’ll give you a heads-up at the halfway point.”

“Great discussion! Would anyone like to share a key insight or a favorite strategy? [Pause for 2–3 responses.] Thank you.”

Practice Co-Regulation (20 minutes)

“Next, we’ll explore co-regulation—supporting someone else’s emotional balance. Co-regulation is a two-way process of empathy and guidance. You’ll use the Co-Regulation Action Plan Worksheet to plan and practice.”

“Please pair up. Decide who will be Partner A and Partner B. Partner A will describe a realistic stress scenario—maybe a tight deadline or a difficult conversation—while Partner B uses the worksheet to plan supportive responses.”

“Here’s the process:

1. Partner A describes their scenario (2 minutes).
2. Partner B completes sections 1–4 of the worksheet: identifying the emotion, choosing techniques, scripting phrases, and planning a follow-up check-in (4 minutes).
3. Partner B practices co-regulation out loud (3 minutes).
4. Partner A gives feedback: What felt supportive? What could improve? (1 minute).
5. Swap roles and repeat (10 minutes total for both rounds).

I’ll let you know when 10 minutes have passed for the first round. Begin now!”

“Time’s up for round one—please switch roles and start the second round now.”

“Thank you both for working through that. Let’s debrief. What co-regulation techniques did you find most effective? [Pause for responses.]”

Guided Reflection (15 minutes)

“Now, we’ll reflect on our experience. Please turn to the reflection prompts on Guided Reflection Slides and your worksheet.”

“Take eight minutes to answer these questions:

1. What challenged you most?
2. Which strategy felt most helpful?
3. How will you apply these skills in your daily life?

I’ll give you a two-minute warning before time is up.”

“Who would like to share one insight or next step? [Pause for 2–3 responses.] Excellent—thank you.”

Closing and Next Steps (5 minutes)

“As we wrap up, let’s review our key takeaways:

• Self-regulation boosts personal resilience.
• Co-regulation strengthens our support networks.
• Practice these techniques regularly for lasting impact.

For ongoing practice, consider forming a peer check-in group or using one of the recommended apps in your handouts. Feel free to reach out to me with any questions—my contact is on the final slide.”

“Thank you for your participation and openness. Have a great rest of your day, and stay balanced together!”

Stress-Management Icebreaker

Time: 5 minutes
Purpose: Build community, surface existing stress‐management practices, and prime discussion on regulation strategies.

Instructions:

1. Pair up with someone you don’t know well.
2. Take turns (1 minute each) sharing:
   • Your name
   • One stress‐management strategy you use regularly
   • Why it works for you or when you find it most helpful
3. As you listen, jot down one key takeaway from your partner’s practice.
4. After both turns, reconvene as a group. Invite 2–3 volunteers to briefly share one partner strategy they found insightful.

Materials: None beyond your handouts and a stopwatch or timer.

Commitment Check-Out

Time: 5 minutes
Purpose: Solidify learning by making a personal commitment and identifying supports for practice.

Instructions

Reflect on today’s session and answer the prompts below. Keep this check-out as your personal accountability note.

1. Technique I commit to practicing

(Choose one from the session, e.g., mindful breathing, progressive muscle relaxation, active listening)

I will practice: __________________________________________________

2. When and how often I will practice it

(Be specific: time of day, frequency, context)

I will practice on: _________________________________________________

3. Support, reminders, or accountability I will use

(e.g., peer check-in, phone alarm, calendar invite)

I will use: ________________________________________________________

4. How I will check in on my progress

(e.g., self-reflection journal, brief partner call)

I will check in by: ________________________________________________

5. Additional resources or questions I’d like to explore

(e.g., deeper dive into a technique, request for group follow-up)

I would like: _____________________________________________________

Thank you for your commitment! Keep this check-out visible and revisit it regularly to maintain momentum toward balanced self- and co-regulation.