Emotion Thermometer Worksheet

Use this worksheet to check in with your feelings and notice what’s happening inside you right now.

1. Rate Your Current Emotion

On a scale of 1 (calm) to 10 (overwhelmed), circle your number:

1 2 3 4 5 6 7 8 9 10

Why did you choose this number?

2. Identify Your Triggers

What happened just before you noticed this emotion? Describe the event or situation.

3. Notice Physical Sensations

What signs do you notice in your body when you feel this way? (e.g., tight chest, clenched fists, shaky hands)

When you’re done, you’ll use these insights to pick strategies that help you feel more in control. Keep this worksheet handy for our next check-in!

Emotional Regulation Strategy Cards

Cut out each card along the lines and keep them handy. When you notice you’re experiencing a strong feeling, pick one card and give that strategy a try.

1. Deep Breathing
When to use: Feeling tense, anxious, or overwhelmed.
How to do it:

1. Sit comfortably and close your eyes.
2. Inhale slowly through your nose for 4 counts.
3. Hold your breath for 2 counts.
4. Exhale gently through your mouth for 6 counts.

2. Counting to Ten
When to use: Anger, frustration, or impatience.
How to do it:

1. Breathe in and out slowly.
2. Count each exhale from 1 to 10 in your head.
3. Notice how your body feels with each number.

3. Guided Imagery
When to use: Stress, worry, or sadness.
How to do it:

1. Close your eyes and imagine a peaceful place (beach, forest).
2. Picture the details: colors, sounds, smells.
3. Spend 2–3 minutes “visiting” this place in your mind.

4. Progressive Muscle Relaxation
When to use: Physical tension, restlessness.
How to do it:

1. Tense one muscle group (e.g., shoulders) for 5 seconds.
2. Release and notice the relaxation.
3. Move to the next group (arms, legs, face).

5. Taking a Break
When to use: Frustration, overload, or irritability.
How to do it:

1. Step away from the task or situation for 2–5 minutes.
2. Stretch, walk, or get a drink of water.
3. Return when you feel calmer.

6. Physical Activity
When to use: Restlessness, nervous energy, or sadness.
How to do it:

1. Do 10 jumping jacks, jog in place, or dance to a favorite song.
2. Focus on how your body moves and your breath.
3. Notice energy shifting in your body.

7. Positive Self-Talk
When to use: Self-doubt, anxiety, or negative thoughts.
How to do it:

1. Notice a negative thought (e.g., “I can’t do this”).
2. Replace it with a positive statement (e.g., “I can try my best”).
3. Repeat aloud if helpful.

8. Listening to Music
When to use: Stress, sadness, or racing thoughts.
How to do it:

1. Choose a favorite song that matches or changes your mood.
2. Listen quietly and focus on lyrics or melody.
3. Notice how the music affects your feelings.

Emotion Reflection Prompts

Use these prompts to think back on today’s session, what you learned, and how you’ll use these strategies in your life.

1. Revisit Your Thermometer

Refer back to your Emotion Thermometer Worksheet. What rating did you choose at the beginning? What is your rating now? Describe what changed between the two.

2. Strategy Review

Which two strategies from the Emotional Regulation Strategy Cards did you choose? Briefly describe each strategy and how you applied it.

3. Strategy Effectiveness

Which of the two strategies felt most effective for you? Explain why it worked better than the other.

4. Personal Insight

What new things did you learn about how your body and mind respond to strong emotions? Describe any surprises or observations.

5. Real-Life Application

Think of a real situation you might face this week (e.g., a test, a disagreement with a friend). How will you use these strategies in that moment? Write a step-by-step plan for yourself.

6. Creative Expression

Imagine your strongest emotion as a color, shape, or character. Describe or sketch (in words) what it looks like and why you chose that image.

7. Goal Setting

Write a personal goal for using emotional regulation strategies before our next check-in. How will you remind yourself to practice?