Feelings Wheel Poster

Use this poster to help you name and explore your emotions. Start by identifying the primary emotion (in bold), then look at the related secondary feelings around it. This will help you understand what you’re really experiencing and find healthy ways to cope.

How to Use the Feelings Wheel

1. Look at the eight primary emotions in the center.
2. Identify which primary emotion feels closest to what you’re experiencing.
3. Explore the secondary emotions listed around it to find the word that best matches your feeling.
4. Share your chosen word with a partner, write it in your journal, or use it as a starting point for self-care.

Try It!

Think of a recent moment—maybe during class, at recess, or at home—when you felt a strong emotion.

1. Identify the primary emotion on this wheel.
   
   
   
2. Choose the secondary emotion that best describes how you felt.
   
   
   
3. Turn to a partner and share why you chose that word and what helped you feel better afterward.
   
   
   
   
   
   

Keep this poster visible in the classroom or your binder to help you name your emotions every day. Understanding your feelings is the first step toward managing them!

Self-care Strategy Cards

Use these cards to explore different self-care techniques. Cut out each card, shuffle them, and pick one when you need a quick way to manage stress or big emotions. After trying the strategy, reflect on how it made you feel.

Card 1: Deep Breathing

Technique: 4-7-8 Method

1. Inhale quietly through your nose for 4 seconds.
   
2. Hold your breath for 7 seconds.
   
3. Exhale completely through your mouth for 8 seconds.
   

Try It Now:

Reflection – How did this feel?

Card 2: 5-4-3-2-1 Grounding

Technique: Mindful Observation

• Name 5 things you can see.

• Name 4 things you can touch.

• Name 3 things you can hear.

• Name 2 things you can smell.

• Name 1 thing you can taste.

Try It Now:

Reflection – What did you notice?

Card 3: Positive Self-Talk

Technique: Encouraging Words

• Write or say three kind statements to yourself (e.g., "I am capable," "I am calm").

Try It Now:

Reflection – Which statement felt strongest?

Card 4: Quick Stretch

Technique: Physical Movement

• Reach arms overhead and stretch from side to side.

• Roll shoulders back five times.

• Touch your toes (or as close as you can) for a few breaths.

Try It Now:

Reflection – How does your body feel?

Card 5: Journaling

Technique: Write It Out

• Set a timer for 3 minutes.

• Write down whatever thoughts or feelings come to mind—no judgment.

Try It Now:

Reflection – What surprised you on the page?

Card 6: Visualization

Technique: Calm Imagery

• Close your eyes.

• Imagine your favorite calm place in as much detail as possible (sounds, smells, sights).

• Stay for 1 minute.

Try It Now:

Reflection – What did you see or feel?

Card 7: Progressive Muscle Relaxation

Technique: Tense & Release

• Tense one muscle group (e.g., fists) for 5 seconds, then release.

• Move to the next group (arms, shoulders, legs).

Try It Now:

Reflection – Which release felt most relaxing?

Card 8: Listen to Music

Technique: Auditory Soothing

• Choose a song that makes you feel calm or happy.

• Close your eyes and focus only on the sounds.

Try It Now:

Reflection – How did the music change your mood?

Card 9: Creative Expression

Technique: Draw or Doodle

• Grab paper and a pencil or markers.

• Draw whatever comes to mind—shapes, doodles, or sketches of your feelings.

Try It Now:

Reflection – What did your drawing say?

Card 10: Talk It Out

Technique: Reach Out

• Find a friend, family member, or teacher you trust.

• Share one thing you’re feeling and listen to their support.

Try It Now:

Reflection – How did sharing help?

Mental Health Warm-Up

Time: 5 minutes

1. Feeling Check-In
Write one word that describes how you’re feeling right now on a sticky note.

Post it under the Feelings Wheel Poster.

2. Define Mental Health
In 1–2 sentences, explain what “mental health” means to you.

3. Why It Matters
List two reasons why taking care of your mental health is important at school.

4. Turn & Talk
Share your word, definition, and reasons with a partner for 1 minute. Be ready to share one idea with the class.

Exit Ticket

1. One thing I learned about mental health today:

2. The self-care strategy I will try this week and why:

3. How I feel right now after this lesson:

Lesson Delivery Script: Mind Matters Toolkit

Part I: Warm-Up & Introduction (5 minutes)

Teacher: “Good morning, everyone! Today we’re starting our Mind Matters lesson by checking in with how we feel. On your desk you’ll find a sticky note. Please write one word that describes how you’re feeling right now. It could be happy, tired, nervous, or anything you choose.”

Teacher (after ~30 seconds): “Fantastic. Now, let’s post those sticky notes under the Feelings Wheel Poster. Thank you! Next, grab another sticky note and, in one or two sentences, write what you think ‘mental health’ means.”

Teacher (after ~30 seconds): “Great thinking! On that same note, list two reasons why taking care of your mental health is important at school.”

Teacher: “Now turn and talk with your partner. Share your feeling word, your definition of mental health, and your two reasons. I’ll let you chat for one minute—go!”

(After 1 minute)

Teacher: “Time’s up! Would anyone like to share one idea—a feeling word, a definition, or a reason? Raise your hand.”

(Allow 2–3 volunteers to share)

Teacher: “Thank you all for sharing. Notice how each of us sees mental health in our own way, yet we all agree it’s important!”

Part II: Explore the Feelings Wheel (8 minutes)

Teacher: “Now let’s look at our Feelings Wheel Poster. I’ll point to a primary emotion—Joy—and show you some secondary feelings like content, cheerful, and optimistic. This helps us find the exact word for how we feel.”

Teacher: “With your partner, think of a recent time you felt an emotion. Find the primary emotion on the wheel, then pick the secondary feeling that matches best. Share why you felt that way.”

Teacher: “You have two minutes. Go!”

(After 2 minutes)

Teacher: “Hands down. Who can share their primary and secondary feelings and tell us why?”

(Allow 2–3 students to share)

Teacher: “Thank you—those examples show how naming feelings helps us understand ourselves better.”

Part III: Self-Care Strategy Brainstorm (7 minutes)

Teacher: “Let’s brainstorm strategies we can use when we feel upset or stressed. I’m handing out sticky notes—write one strategy you use to feel better. It might be listening to music, taking a walk, talking with a friend—anything that works for you.”

Teacher: “Go ahead and write, then post your sticky note on the board.”

Teacher (after ~1 minute): “Thanks for contributing! Now, I have our Self-care Strategy Cards here. I need three volunteers to each pick a card, read the strategy aloud, and share one idea for when or why you might use it.”

(Select 3 volunteers; each reads card and offers one idea)

Teacher: “Great discussion—these strategies are tools you can use any time.”

Part IV: Practice Deep Breathing (5 minutes)

Teacher: “One powerful strategy is deep breathing. We’ll try the 4-7-8 method together. Watch as I model it.”

Teacher (modeling): “Inhale quietly through your nose for 4 seconds—1…2…3…4. Hold for 7 seconds—1…2…3…4…5…6…7. Exhale audibly through your mouth for 8 seconds—1…2…3…4…5…6…7…8.”

Teacher: “Now let’s all do it together. Ready? Inhale for 4… hold for 7… exhale for 8.”

(Use timer for one full cycle)

Teacher: “How did that feel? Anyone share one word?”

(Accept responses like “Calm,” “Relaxed,” “Focus”)

Teacher: “Deep breathing really can help reset our emotions.”

Part V: Wrap-Up & Reflection (5 minutes)

Teacher: “To wrap up, please take a fresh sticky note and complete our exit ticket. Write one thing you learned about mental health today, one self-care strategy you’ll try this week and why, and how you feel right now. Then drop it in the exit ticket box.”

Teacher (as students finish): “Thank you for your honesty and great work today. Remember, these mental health skills are yours to use anytime. If you ever need support, talk to a friend, family member, or me. Have a wonderful rest of your day!”