Sometimes feelings get really, really big — so big that your body shakes, you cry hard, or you feel like you might explode. Big feelings are not bad, but they can be scary. When feelings get big, your calming tools and your trusted adults are there to help you ride the wave until the feeling gets smaller.
Use a visual like a 'feelings thermometer' or 'volcano' to show how feelings can start small and grow big. Practice recognizing body signals that show a feeling is getting bigger. Role-play what to do step by step when a feeling gets big: notice it, name it, use a calming tool, ask for help if you need it.
Sometimes feelings get really, really big. So big that your whole body shakes. So big that you cry really hard. So big that you feel like you might explode or that you cannot breathe. When feelings get this big, it can feel scary. But here is the most important thing you need to know: big feelings are not bad, and they do not mean you are bad.
Big feelings happen to everyone — kids and grown-ups. You might have a big feeling when something sad happens, when you are super frustrated, when you are very scared, or even when you are excited. Your feelings can surprise you with how big they get. And that is okay. Big feelings are normal.
One truth that will help you when feelings get big is this: even the biggest feelings do not last forever. Right now it feels like the feeling will never get smaller. Right now it feels like you will be this upset forever. But that is not how feelings work. Big feelings are like storms — they are loud and scary and strong, but storms always pass. Your big feeling will pass too. It might take a little while, but it will get smaller.
When your feelings get big, you have helpers. Your calming tools — like deep breaths, squeezing something, or moving your body — can help you feel a little calmer. Trusted adults can sit with you, hold you, and help you feel safer. You do not have to handle big feelings all by yourself. That is what the people who love you are there for.
It is okay to take time to calm down. You do not have to stop the big feeling immediately. You do not have to be perfect. You just need to be patient with yourself and use your tools and tell the people who love you that you need help. Every time you handle a big feeling, you get better at it. You are brave and strong.