Understanding and Managing Emotions
Learn to recognise your emotions, understand why they happen, and develop healthy ways to manage them.
The Emotion Wheel
Humans experience many different emotions. Sometimes it is hard to know exactly what we are feeling. This emotion wheel shows the six main emotions and some of the more specific feelings that go with each one.
Happy
Sad
Angry
Scared
Surprised
Disgusted
Remember: All feelings are OK. There are no "bad" emotions — every emotion gives us important information. However, while all feelings are OK, not all actions are OK. It is fine to feel angry, but it is not OK to hurt someone because you are angry.
How Emotions Feel in Your Body
Emotions are not just in your head — they show up in your body too! Learning to notice these body signals can help you identify what you are feeling.
When You Feel Angry
- • Clenched fists or jaw
- • Hot face or red cheeks
- • Fast heartbeat
- • Tense muscles
When You Feel Scared or Anxious
- • Butterflies in your stomach
- • Sweaty palms
- • Racing heart
- • Feeling shaky
When You Feel Sad
- • Heavy feeling in your chest
- • Lump in your throat
- • Tired or no energy
- • Wanting to be alone
When You Feel Happy
- • Warm feeling in your chest
- • Smiling or laughing
- • Light and energetic
- • Relaxed muscles
Coping Strategies
When you feel a strong emotion, these strategies can help you calm down and make good choices. Try them and find which ones work best for you!
Deep Breathing: The 4-7-8 Technique
This is one of the fastest ways to calm your body down:
Breathe IN
for 4 seconds
HOLD
for 7 seconds
Breathe OUT
for 8 seconds
Repeat 3-4 times until you feel calmer.
Count Slowly
Count slowly to 10 (or backwards from 10 to 1). This gives your brain time to move from reacting to thinking.
Talk to Someone
Share how you feel with a trusted adult, friend, or family member. Sometimes just saying it out loud makes it feel smaller.
Get Moving
Go for a walk, jump on the spot, or do some stretches. Exercise is one of the best ways to release big feelings.
Use a Calm-Down Space
Go to a quiet spot where you can sit and breathe. Draw, write in a journal, or listen to calm music until you feel better.
The Traffic Light Model
When you feel a strong emotion, use the traffic light to help you make good choices instead of reacting without thinking:
Red Light: STOP
Stop what you are doing. Take a deep breath. Do not act yet.
Yellow Light: THINK
What am I feeling? What are my choices? What will happen if I do each one?
Green Light: ACT
Choose the best option and do it. If your first choice does not work, try another.
Key Vocabulary
Emotion
A feeling such as happiness, sadness, anger, or fear that happens in response to a situation.
Coping Strategy
A healthy action you take to help manage a strong or difficult emotion.
Self-Regulation
The ability to manage your emotions and behaviour, even when you feel upset.
Empathy
Understanding and sharing the feelings of another person — being able to "put yourself in their shoes."
Knowledge Check
Test your understanding of emotions and coping strategies. Select the correct answer and click "Check Answer".
Question 1
Which of these is true about emotions?
Question 2
In the 4-7-8 breathing technique, what do the numbers mean?
Question 3
In the Traffic Light Model, what does the yellow light (THINK) mean?
Question 4
Your heart is racing and your palms are sweaty before a school performance. Which emotion are you likely feeling?
Question 5
Your friend accidentally broke your favourite pencil and you feel really angry. What is the best thing to do?
Key Concepts Summary
- ● There are six main emotions: happy, sad, angry, scared, surprised, and disgusted — each with many shades.
- ● All feelings are OK, but not all actions are OK. We choose how we respond.
- ● Emotions create physical signs in your body (racing heart, butterflies, tense muscles).
- ● Coping strategies like deep breathing, counting, talking, and exercise help manage big feelings.
- ● The Traffic Light Model: Stop (red), Think (yellow), Act (green) helps you make good choices.