Regulating Our Emotions – 1 Page Worksheet

Regulating Our Emotions 1 Page Worksheet

“Regulating Our Emotions: 1 Page Worksheet” is an educational tool designed to help individuals, especially children and teenagers, understand and manage their emotions more effectively. This resource simplifies the complex nature of emotions by categorizing them into four color-coded groups—blue, green, yellow, and red—each representing different feelings and states of mind. By encouraging reflection on what triggers these emotions and suggesting strategies for regulation, the worksheet aims to foster emotional intelligence and coping skills.

The worksheet divides emotions into:

  • Blue Feelings: Sad, unwell, tired, bored, moving slowly, associated with slowing down.
  • Green Feelings: Happy, calm/content, focused, feeling okay, ready to learn, indicative of a balanced state.
  • Yellow Feelings: Frustrated, silly, worried, excited, loss of some control, signaling caution or the need to slow down.
  • Red Feelings: Angry, elated, terrified, yelling/hitting, out of control, suggesting a critical need to stop and manage emotions.

For each emotion group, individuals are prompted to identify potential triggers and explore effective coping mechanisms.


  • Promotes Self-awareness: Helps individuals recognize and name their emotions, an essential step towards understanding themselves better.
  • Encourages Emotional Regulation: Offers practical strategies for managing intense emotions, contributing to better emotional health.
  • Supports Problem-solving Skills: By identifying what triggers their emotions, individuals can work on addressing these triggers constructively.
  • Enhances Communication: Encourages expressing emotions in a healthy way, such as talking to a friend or adult, which can improve relationships.
  • Fosters Resilience: Equipping individuals with the tools to cope with their emotions can enhance their ability to navigate life’s challenges.

How It Can Be Used:

  • In Educational Settings: Teachers can use this worksheet as part of their social-emotional learning curriculum, facilitating discussions about emotions and how to manage them.
  • At Home: Parents and caregivers can work through the worksheet with their children, helping them to express feelings and develop coping strategies.
  • In Therapeutic Settings: Therapists and counselors can utilize the worksheet as a tool to explore emotions with their clients, especially those struggling with emotional regulation.
  • Self-help Resource: Individuals seeking to improve their emotional intelligence can use this worksheet independently to reflect on their feelings and how they handle them.

“Regulating Our Emotions: 1 Page Worksheet” is a versatile and valuable resource for anyone looking to enhance their understanding of emotions and develop healthier ways to respond to them. Its straightforward approach makes it accessible to a wide audience, promoting emotional well-being and resilience.