All feelings are okay
Everyone has feelings: happy, sad, angry, scared, excited, jealous, worried and more.
There are no bad feelings. Feelings are messages that tell us something is important.
What matters is what we do with our feelings. Being angry is okay. Hitting someone because you are angry is not.
Name it to tame it
Saying how you feel out loud, like I feel cross because my brother took my toy, can help the feeling get smaller.
Feelings show up in your body too. Worry might feel like butterflies in your tummy. Anger might feel hot in your face.
Ways to calm down
Balloon breathing: breathe in slowly through your nose as if filling a balloon in your tummy, then breathe out slowly through your mouth. Do it five times.
Other ideas: count to ten, drink some water, go for a walk, draw your feeling, hug a pillow or a pet, or listen to music.
Share your feelings
Talking to someone you trust, like a parent, grandparent, teacher or friend, can make big feelings easier to carry.
If you feel sad or worried for a long time, or the feeling is so big you want to hurt yourself or someone else, tell a grown-up straight away.