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Making a Feelings Book

Step 1: Know your Feelings

A good way to start is to know your positive feelings. There are many kinds of these feelings. Here are a few examples of positive feelings:

  • happy
  • silly
  • playful
  • calm
  • safe
  • relaxed
  • proud
  • excited
  • warm
  • loving
  • creative

What other types of feelings would you consider to be positive feelings? Try to write down some of your personal positive feelings. Give yourself some space for writing in your booklet.


Step 2: Find Good Feelings Activities

What helps you to feel positive? Sometimes special things like a treat or a birthday party. Often little everyday things like playing with a pet or when your friend shares or plays games with you are positive. Maybe it’s just when a family member spends time with you.

Come up with a list of things you think are positive. Write them down or draw them in your booklet.

Draw a picture of something that helps you feel good, then write a sentence at the bottom of the page that tells about your picture. Or just label what it is in the picture. The point is to make your booklet easy to read later, and easy to remember what you were thinking about.


Step 3: Spot Stress

Stressful feelings are okay to have and almost everyone has them from time to time. Both kinds of feelings are part of life. But stressful feelings can make us feel uncomfortable and sometimes upset. These feelings can include:

  • anger
  • frustration
  • jealousy
  • sadness
  • worry
  • fear
  • unwell – for example a head ache or stomach ache
  • hopelessness
  • helplessness
  • worthlessness

There are others too – do you have any other stressful feelings? If so, write them down. Try to remember what was happening when you were feeling this way. Can you describe it in words? If so, write down what was going on at the time you had that feeling.

If you find it hard to write things down, try to draw a picture of what was happening. Think about what colors you use when you are drawing – do they help tell the story? Are the colors happy and joyful, or dark and sad? Using pictures can really help to tell your story and help you figure out what to do next.