Emotion Compass logoFeelings Compass

Activities

Hands-on things to try for any feeling.

Category
Energy
🌡️

Feelings Thermometer

3 min · low energy · any
  1. 1.Draw a thermometer from 1 (calm) to 10 (huge feeling).
  2. 2.Color where YOUR feeling is right now.
  3. 3.Talk about what helps move it down.
🧍

Body Mapping Feelings

5 min · low energy · indoor
  1. 1.Draw an outline of a body.
  2. 2.Color the parts where you feel the feeling.
  3. 3.What color is it? What shape?
🎭

Feelings Charades

10 min · medium energy · any
  1. 1.Write feelings on cards.
  2. 2.Take turns acting one out — no words!
  3. 3.Others guess the feeling.
🧰

Build a Calm-Down Toolbox

15 min · low energy · indoor
  1. 1.Find a small box or bag.
  2. 2.Add: a soft thing, a fidget, a picture, a smell.
  3. 3.Use it when feelings get big.
🐉

Dragon Breathing

2 min · low energy · any
  1. 1.Stand tall like a dragon.
  2. 2.Breathe in through your nose.
  3. 3.Breathe out a long, hot HUFF through your mouth.
  4. 4.Repeat 5 times.
📦

Box Breathing

2 min · low energy · any
  1. 1.Trace a square in the air.
  2. 2.Up = breathe in 4.
  3. 3.Across = hold 4.
  4. 4.Down = out 4.
  5. 5.Across = hold 4. Repeat 4 times.
🕶️

Perspective Glasses

10 min · low energy · indoor
  1. 1.Pretend to put on glasses that show what someone else sees.
  2. 2.Describe how they might feel.
  3. 3.What could help them?
🗺️

Friendship Map

10 min · low energy · indoor
  1. 1.Draw yourself in the middle.
  2. 2.Draw friends and family around.
  3. 3.Write one kind thing about each.
🌟

3 Good Things

3 min · low energy · any
  1. 1.Name 3 good things from today.
  2. 2.Say one out loud, write one, and draw one.
💪

Strength Spotting

5 min · low energy · any
  1. 1.List 3 things you're GOOD at.
  2. 2.List 3 things you're KIND about.
  3. 3.Pick one to use today.
💃

1-Minute Dance Party

1 min · high energy · any
  1. 1.Pick a wild song.
  2. 2.Dance like nobody's watching.
  3. 3.Freeze when the song stops.
🧱

Wall Push-Ups

2 min · high energy · indoor
  1. 1.Stand arms-length from a wall.
  2. 2.Push the wall like you're moving it.
  3. 3.Do 10 slow push-ups.
🐈

Animal Stretches

5 min · medium energy · any
  1. 1.Cat stretch — round and arch your back.
  2. 2.Cobra — lie down and lift your chest.
  3. 3.Frog — squat low and hop 3 times.
  4. 4.Butterfly — sit, feet together, flap knees.
🚶

Cross-Crawl March

2 min · medium energy · any
  1. 1.Stand tall.
  2. 2.Touch right hand to left knee.
  3. 3.Touch left hand to right knee.
  4. 4.Repeat for 30 seconds. Reset your brain!
🏋️

Heavy Work Circuit

5 min · high energy · any
  1. 1.Wall push-ups x 10.
  2. 2.Carry a 'heavy' bag across the room.
  3. 3.Bear crawl 5 steps.
  4. 4.Squeeze a pillow tight 5 times.
🌙

Calming Sensory Circuit

8 min · low energy · indoor
  1. 1.Slow rocking back and forth.
  2. 2.Wrap in a soft blanket.
  3. 3.Squeeze a stress ball slowly.
  4. 4.Listen to soft music.
  5. 5.Sip cool water.
⚡

Wake-Up Sensory Circuit

5 min · high energy · any
  1. 1.Star jumps x 10.
  2. 2.Hop on one foot x 10.
  3. 3.Spin in a circle 3 times.
  4. 4.Crunchy snack (apple, carrot).
🖐️

5-4-3-2-1 Grounding

3 min · low energy · any
  1. 1.5 things you can SEE.
  2. 2.4 things you can HEAR.
  3. 3.3 things you can TOUCH.
  4. 4.2 things you can SMELL.
  5. 5.1 thing you can TASTE.
🌈

Rainbow Breathing

2 min · low energy · any
  1. 1.Arms by your sides.
  2. 2.Breathe in and lift arms up over your head.
  3. 3.Breathe out and bring arms down.
  4. 4.Imagine a different color each time.
🏝️

Safe Place Visualization

5 min · low energy · indoor
  1. 1.Close your eyes.
  2. 2.Picture a place where you feel happy and safe.
  3. 3.What can you see, hear, smell?
  4. 4.Stay there for a few breaths.