Dedicated to my children who I love to the moon and back.
And to the end of time.

How to use this book:
You may have picked this book up because something has been really bothering you and you might feel a bit out of control. Decide how you feel by picking a face that matches your mood from the scale on the next page. If you are not feeling good inside, pick two activities from this book to complete. When you are finished those two activites, check in with the scale again. Has your mood improved? Are you feeling good yet? If yes then wonderful! You have managed to regulate your own emotions. Good for you! Still not feeling in control? Try picking another two exercises. Repeat the process until you feel better.

is for ART...
Painting, drawing, and sketching can be so much fun! Use your imagination and see what you can create!




is also for....
APPS....! If you have a smartphone, there a many apps that you can use to help you regulate your emotions. Search around and see what other apps you can find.






is for breathing.
Breathing strategies can be fun and relaxing. Why don't you try one of these fun ways to breathe?







is for collecting....

What kinds of things would you like to collect? How about pretty rocks? See how many of your favourite rocks you can find. Paint a few and make them your 'pets'. Count your rocks. Feel them. Play with them. Roll them around in your hands and notice if they are sharp or smooth. What do they smell like? Do any sparkle? Smash some of them open to see if you have a geode, a type of rock that has crystal inside!


is for dancing, dressing up, or daring to dream...what will you DO? The DECISION is yours...pick one!

















is for EXPRESS yourself
Divide a piece of paper into four sections. In each section draw a picture of something that you can be or do when you get older.
WRITE A POEM OR ABOUT HOW YOU FEEL. WRITE A LETTER TO YOUR FUTURE SELF. WRITE A NOTE TO SOMEONE WHO HAS HURT YOU AND SEE IF YOU ARE ABLE TO FORGIVE THEM.
cut out pictures from old magazines of things that you want to do or see as you grow up. Add images of other things that make you happy. Glue them to a poster board and hang it in your room.
Make your own comic book.



is also for EXPEND some ENERGY!
SEE HOW FAST YOU CAN RUN!
KICK A BALL AS HARD AS YOU CAN!
SEE IF YOU CAN DO A SIT UP OR PUSH UP....HOW MANY IN A ROW?
HELP OUT WITH THE HOUSEHOLD CHORES!

is for FUN FACTS, FAVOURITES, FAN, FLY, or FEELINGS
FUN FACTS - make a list of amazing facts that you can share later on with your friends or family. Use a scrap piece of paper or a journal to start a book of facts. Use the internet of books from around the house to make your lists.
FAVOURITES - make a list of all of your favourite people and things.
FAN - make a paper fan to literally cool yourself down.
FLY - Make a paper airplane and fly it outside.
FEELINGS - make a list of your feelings to help you understand what you feel. ALL feelings are ok. If you want, try to figure out good ways to express tough emotions.






is for GRATEFUL
Write down everything that
makes you feel GRATEFUL.
You can also make a
homemade GIFT for
someone to show it.

is also for GROWTH



Hot news
or Horoscopes
Pretend you are a writer for the local newspaper or blog. Write an article for the paper. Keep your articles so that you can cut and paste them into a larger newspaper of your own.
Write a horoscope! If you are not sure what a horoscope is, look it up!

is for I AM ...or IMAGINATION
Invent and an Imaginary animal choosing special features. You can write about it or draw a picture of it. Think about what it might eat or live and other habits it may have.
I AM - use the affirmations provided or make up your own.


is for JOURNAL, JUMP ROPE, JOKES, or JELLO
Write your thoughts down in your JOURNAL
Learn some new JOKES to share later with your friends or family. Find them online or in a joke book.
Go outside and JUMP ROPE
Make some JELLO







is for KIT or KINDNESS
-Make a coping skills KIT following the instructions on the left. OR....
-Make a plan to do something kind for someone or anyone! Later, write about how it made you feel afterwards




is for LEARN, or LISTEN
LEARN - There are so many things in this world to find out about. Ask for permission to use the internet to explore all kinds of amazing things about the world! Or look through reference books like an encyclopedia, the Guinness book of world records, or Ripley's Believe it or not to LEARN amazing new things!
LISTEN - Close your eyes. What can you hear? The sound of your heart or breath? What sounds can you hear in your house? Go outside and see what other things you can hear. Listen to nature. Can you hear any birds? The wind? The rain? Notice how different sounds make you feel.

is for MINDFULLNESS or MEDITATION
Meditation and Mindfulness can help you to relax and it's easy to do! You can do it anywhere.


is for NEST, NOTICE, or NOW
Make a NEST on the floor of your room with blankets and pillows. Now you have a safe and comfy place to hang out!
NOTICE the world around you! Use all of your senses and write down how different things make you feel.
NOW - Be present, in the NOW when you are using your senses to NOTICE things.





Think about others and how they might feel when you have a disagreement. We all make mistakes, and that is OK. How we choose to move forward and learn from our mistakes is what matters the most.
Listen to others
Respect their opinion. This does not mean you have to agree.
Be compassionate.
Be fair.
Spend some time quietly thinking about ways that you can be more open to new experiences or people. Are there things that you are afraid of? Do you know why?
Try to find out what things you have in common with someone you think is completely different from you.

is for OPEN your mind


- Full access to our public library
- Save favorite books
- Interact with authors
Dedicated to my children who I love to the moon and back.
And to the end of time.

How to use this book:
You may have picked this book up because something has been really bothering you and you might feel a bit out of control. Decide how you feel by picking a face that matches your mood from the scale on the next page. If you are not feeling good inside, pick two activities from this book to complete. When you are finished those two activites, check in with the scale again. Has your mood improved? Are you feeling good yet? If yes then wonderful! You have managed to regulate your own emotions. Good for you! Still not feeling in control? Try picking another two exercises. Repeat the process until you feel better.

is for ART...
Painting, drawing, and sketching can be so much fun! Use your imagination and see what you can create!




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