Feeling Thermometer Worksheet

Instructions

Circle the number from 0–10 that best matches how strongly you feel each emotion right now. 0 = no feeling; 10 = very strong feeling. Then write a few words about what that feeling is like for you and when you notice it most.

Anger

Rating (0–10): ____________
0 1 2 3 4 5 6 7 8 9 10
Describe what anger feels like for you and when it comes up:

Sadness

Rating (0–10): ____________
0 1 2 3 4 5 6 7 8 9 10
Describe what sadness feels like for you and when it comes up:

Confusion

Rating (0–10): ____________
0 1 2 3 4 5 6 7 8 9 10
Describe what confusion feels like for you and when it comes up:

Other Emotion (Name it): __________________

Rating (0–10): ____________
0 1 2 3 4 5 6 7 8 9 10
Describe this emotion and when you notice it most:

Support Network Map

Instructions

1. Write your name in the center and circle it.
2. Draw lines from the center to circles around it.
3. In each outer circle, write the name of someone you trust.
4. Below, describe how each person can support you and when to reach out.

My Map (Draw Here)

Support Details

Coping Strategies Cards

How to Use

Choose 2–3 cards that feel right for you. Keep them handy so you can use these strategies whenever you need support.

Card 1: Deep Breathing
Description: Breathe in slowly through your nose for a count of 4, hold for 2, then exhale through your mouth for a count of 6.
When to Use: When you feel your heart racing, anxiety building, or you need to calm your mind.

Card 2: Journaling
Description: Write down your thoughts and feelings without worrying about grammar or spelling. Let your emotions flow onto the page.
When to Use: When you need to process confusing or overwhelming emotions, or when you want to reflect on your day.

Card 3: Physical Activity
Description: Do a quick movement break—jumping jacks, a short walk, or stretching. Notice how your body feels during and after.
When to Use: When you feel restless, tense, or stuck, and need to release energy.

Card 4: Listening to Music
Description: Put on a song that matches or lifts your mood. Pay attention to the lyrics, rhythm, and how your body responds.
When to Use: When you want a quick mood boost, need an emotional release, or want to soothe yourself.

Card 5: Progressive Muscle Relaxation
Description: Tense each muscle group in your body for 5 seconds, then release slowly. Start with your feet and work up to your head.
When to Use: When you’re feeling physically tense or have trouble falling asleep.

Card 6: Positive Self-Talk
Description: Pause and notice negative thoughts. Replace them with kind, encouraging statements (e.g., “I can handle this,” “I deserve care and support”).
When to Use: When you notice self-criticism, doubt, or negative thinking patterns.

Self-Care Techniques Guide

What Is Self-Care?

Self-care means taking time to do things that help your mind and body feel their best. When families go through changes like divorce, practicing self-care can give you energy, calm your thoughts, and help you cope with big emotions.

Technique 1: Deep Breathing

1. Find a quiet spot and sit comfortably with your back straight.
2. Place one hand on your belly and one on your chest.
3. Inhale slowly through your nose for a count of 4—feel your belly rise.
4. Hold for a count of 2.
5. Exhale gently through your mouth for a count of 6—feel your belly fall.
6. Repeat 5–10 times or until you feel calmer.

Technique 2: Mindful Stretching

1. Stand or sit with your feet hip-width apart.
2. Reach both arms overhead and stretch toward the ceiling, feeling the sides of your body lengthen.
3. Gently lean to the right, hold for 10 seconds, then lean to the left.
4. Roll your shoulders forward and backward 5 times each.
5. Notice any tension—breathe into those areas and let them relax.

Technique 3: Creative Expression

• Journaling: Write a quick list of five things you’re grateful for or draw how you feel today.
• Art or Coloring: Use colored pencils or markers to sketch a safe place in your mind or color a simple mandala.

Technique 4: Positive Affirmations

1. Think of a kind statement you need to hear (e.g., “I am strong,” “I’m allowed to feel sad”).
2. Say it out loud or write it on a sticky note.
3. Look at your affirmation each morning or whenever you notice negative thoughts.

Technique 5: Grounding Exercise

1. Pause and look around you. Name 3 things you can see.
2. Close your eyes and name 2 things you can hear.
3. Smile and name 1 thing you like about yourself right now.

Technique 6: Scheduled Breaks & Rest

• Short Breaks: Take 2–3 minutes between tasks to stand, stretch, or get a drink.
• Rest Routine: At the end of the day, put away screens 30 minutes before bedtime. Read, meditate, or listen to soft music.

Putting It All Together

• Choose 1–2 techniques from this guide or your Coping Strategies Cards.
• Practice your chosen techniques daily—start with once in the morning or evening.
• Notice how you feel afterward and keep doing what helps you the most.

Remember: You deserve care and kindness every day. These tools are here to support you as you navigate changes in your family.

Safe Place Drawing Worksheet

Instructions

Think of a place—real or imaginary—where you feel completely safe and calm. First, draw your safe place in the box below. Then answer the reflection questions about why this place helps you feel better.

1. Draw Your Safe Place

2. Reflection Questions

1. Where is this place? (Real location or in your imagination)
   ______________________________________________________
   
   
   

2. What do you notice there? (sights, sounds, smells, feelings)
   ______________________________________________________
   
   
   
   
   

3. Why does this place make you feel safe and calm?
   ______________________________________________________
   
   
   
   
   
   

4. How will you use this safe place in your mind when you’re feeling upset or stressed?
   ______________________________________________________
   
   
   
   

Emotions Around Divorce

When parents separate or divorce, it’s normal to experience a mix of feelings. You might notice some of these emotions in yourself or others going through the same change:

• Sadness: Feeling down, crying, missing how things used to be.
• Anger: Being mad at one or both parents, or at the situation.
• Confusion: Not knowing what will happen next or why this is happening.
• Guilt: Wondering if you did something wrong or could have prevented it.
• Relief: Feeling less tension if your home was stressful before.
• Anxiety: Worrying about the future, living arrangements, or your own emotions.
• Loneliness: Missing family routines, feeling disconnected from siblings or friends.
• Fear: Scared about new rules, new homes, or losing time with one parent.

Reflection: What Are You Feeling?

1. Which of these emotions have you experienced? (Check all that apply)

   [ ] Sadness [ ] Anger [ ] Confusion
   [ ] Guilt [ ] Relief [ ] Anxiety
   [ ] Loneliness [ ] Fear [ ] Other: ________

2. Pick one emotion from above. Describe a time you felt this way and what you did or could do to cope:
   
   
   
   
   
   

3. Are there other feelings you’ve noticed that aren’t listed? Name them and explain when they come up:
   
   
   
   
   
   

4. Who can you talk to when you notice these emotions? List 1–2 people and what you might say:
   
   
   
   
   
   

Remember: All these feelings are normal. Talking, drawing, or using a strategy from Coping Strategies Cards can help you manage them.