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My Feelings Thermometer Worksheet

This visual worksheet helps children understand that emotions exist on a spectrum. Using a thermometer scale from 1 (calm) to 5 (overwhelmed), children learn to identify where they are emotionally and what strategies help them return to a calm state. It is a foundational tool for emotional self-regulation.

Ages 4-9 years15-20 minutesEasy

Materials Needed

  • Printed worksheet
  • Coloured pencils or crayons
  • A quiet moment for conversation

Step-by-Step Instructions

  1. 1

    Introduce the Thermometer

    Explain that just like a thermometer measures temperature, this one measures feelings. 1 is cool and calm, 5 is very hot and overwhelmed.

  2. 2

    Name the Levels

    Go through each level together. Level 1: calm, relaxed. Level 2: a little worried or annoyed. Level 3: frustrated or upset. Level 4: angry or very anxious. Level 5: overwhelmed, out of control.

  3. 3

    Colour the Thermometer

    Let your child colour each level — cool blues and greens at the bottom, warm oranges and reds at the top. This makes the concept visual and memorable.

  4. 4

    Identify Coping Strategies

    For each level, discuss what helps. Level 2: deep breaths. Level 3: talk to someone. Level 4: take a break. Write these on the worksheet.

  5. 5

    Use It Daily

    Put the thermometer on the fridge or bedroom wall. Check in regularly: "Where are you on the thermometer right now?" This normalises emotional awareness.

What Your Child Will Learn

  • 1Emotional vocabulary — naming feelings accurately
  • 2Self-awareness — recognising emotional states in real time
  • 3Self-regulation — matching coping strategies to emotional intensity
  • 4Communication skills — expressing feelings to others
  • 5Resilience — understanding that all emotions are temporary and manageable

Tips for Parents

Model the thermometer yourself: "I am at a 3 right now because I am feeling frustrated. I am going to take some deep breaths."

Never use the thermometer as punishment. It is a tool, not a behaviour chart.

Revisit and update the coping strategies as your child grows and discovers new ones.

Printable Worksheet Preview

MY FEELINGS THERMOMETER

Name: _______________

5 ████████ OVERWHELMED — I need help right now
  My body feels: _______________
  What helps: _______________

4 ███████ VERY UPSET — I am struggling
  My body feels: _______________
  What helps: _______________

3 ██████ FRUSTRATED — Something is bothering me
  My body feels: _______________
  What helps: _______________

2 █████ A LITTLE WORRIED — I notice something
  My body feels: _______________
  What helps: _______________

1 ████ CALM — I feel good
  My body feels: _______________
  What helps: _______________

Right now I am at level: ___
I am going to: _______________

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