Module 5 – Worksheet 1: My Emotional Thermometer – Recognizingand Naming Your Own Feelings

✨ Introduction
Before you can help a child regulate their emotions, you must learn to notice and name your own.
We often carry stress, sadness, frustration, or worry without even realizing it—until we snap or shut down.
This practice helps you build awareness of how emotions show up in your body, your thoughts, and your behavior.
Emotional literacy begins with you.

🪞 Reflective Practice

1. Think back to a moment in the past week when you felt emotionally overwhelmed.
It could be subtle (irritation, heaviness) or intense (anger, panic, despair).

🖊️ Describe the situation in 1–2 sentences:

2. Imagine your emotions like a thermometer.
Where were you on the scale?

🌡️ Calm – Concerned – Irritated – Anxious – Angry – Overwhelmed – Shut Down

🖊️ Circle or mark your level, or add your own word:

3. Where did you feel it in your body?
Tight chest, clenched jaw, racing heart, low energy?

🖊️ Describe the physical sensations:

4. What thoughts were running through your head at the time?
Were they helpful?

🖊️ Jot down your inner dialogue:

5. Now try naming 1–2 core emotions under the surface
(e.g. fear, shame, sadness, frustration, loneliness).

🖊️ Write them here:

🌱 Just naming emotions lowers their intensity.
This is the first step in building emotional resilience.

🌀 Visual Reflection (optional)
Draw your personal “Emotional Thermometer.”
Use color, lines, or symbols.
Label what each level feels like for you—in your mind, body, and behavior.

📷 Sketch here:

✅ This exercise connects to the course themes of emotional literacy and playful coping.
By building your own self-awareness, you model emotional clarity—and create space for calmer, more connected parenting.