Therapist-approved emotional regulation tools for kids ages 5–11. 

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Free Printable 36 Emotions Chart for Kids (With Growth Mindset Tools) 

As an emotional anchor for your child, the most powerful gift you can give them is a rich emotional vocabulary.

When we label feelings like anger, fear, or sadness as "bad," we unintentionally teach children to suppress or hide them. In our house, we drop the labels of "positive" and "negative" emotions. Instead, we talk about Comfort and Energy.

The Problem with "Good" vs. "Bad" Feelings

When a child believes that anger or anxiety is a "bad" emotion, they feel shame on top of dysregulation. This double layer of emotion is what usually triggers full-blown meltdowns, door slamming, or sudden shutdowns.

By shifting the conversation to Comfort (how the body feels inside) and Energy (how fast or slow the body is moving), kids learn that all feelings are valid signals from their nervous system.

A printable mindfulness chart titled 'HOW DO I FEEL?' with a grid of facial emotion icons and labels such as Angry, Annoyed, Calm, Content, and Grateful. The chart includes axes for High/Low energy and Comfortable/Uncomfortable feeling, plus the website www.

🎁 Download Your Free 36 Emotions Chart 

Help your child identify the "energy" in their body before it turns into a storm. Hang this printable visual guide in your calm-down corner, on the fridge, or in your learning space.

Before kids can regulate big feelings, they need the words to name them 

Explore the Collection

The 4-Quadrant Emotion Framework

This 6x6 chart organizes 36 distinct feelings into four distinct physical zones:

1. High Energy & Uncomfortable (Top Left)

These are the "spicy" feelings that move fast. From feeling Angry and Frustrated to Restless, these big, loud emotions tell us our body's defense system is activated.

  • Angry (The classic "fire" feeling)
  • Frustrated (When things don't work yet)
  • Anxious (Tight tummy butterflies)
  • Annoyed (Feeling a bit prickly)
  • Panicked (Everything feels too fast)
  • Jealous (Wanting what someone else has)
  • Yell-y (When my voice wants to be loud)
  • Overwhelmed (Too much going on at once)
  • Restless (My body can’t stay still)

2. High Energy & Comfortable (Top Right)

These are the "sunny" feelings that feel bright and expansive. From Happy and Silly to Curious, these emotions are our green lights for play, creativity, and learning.

  • Happy (The classic sunshine feeling)
  • Excited (I can’t wait for what’s next!)
  • Silly (Ready to giggle and wiggle)
  • Proud (I worked hard and did it!)
  • Brave (I can do hard things)
  • Curious (I want to learn how this works)
  • Energetic (Ready to run and play!)
  • Loved (A warm, cozy hug feeling)
  • Playful (Ready to imagine and create)

3. Low Energy & Uncomfortable (Bottom Left)

These are the "heavy" feelings that move slowly. From Sad and Lonely to Ashamed, these blue-zone emotions signal that our body needs rest, comfort, a hug, or emotional repair.

  • Sad (The heavy heart feeling)
  • Lonely (Wishing for a friend or a hug)
  • Bored (Nothing feels interesting right now)
  • Tired (My emotional battery is low)
  • Disappointed (When things didn't go as planned)
  • Shy (Wanting to hide behind a grown-up)
  • Hurt (Inside feelings or outside ouchies)
  • Gloomy (Like a rainy day inside)
  • Ashamed (Feeling "small" after a mistake)

4. Low Energy & Comfortable (Bottom Right)

These are the "steady" feelings where the body feels safe and grounded. From Calm to Grateful, this "rest and digest" zone is where the deepest parent-child connection happens.

  • Calm (My body feels like a still lake)
  • Peaceful (Everything is okay right now)
  • Relaxed (My muscles feel like noodles)
  • Content (I have exactly what I need)
  • Safe (My "Sturdy Pilot" is with me)
  • Sleepy (Ready for a cozy rest)
  • Thoughtful (I’m thinking big thoughts)
  • Patient (I can wait with a quiet heart)
  • Grateful (Thinking of things I love)

Taking Emotional Vocabulary Beyond the Chart

Pointing to a feeling on a chart is a powerful first step - but real emotional regulation happens when children learn what to do with those feelings once named.

To bridge the gap between naming an emotion and processing it, pair your free chart with The Pebble Path Journal #1: Internal Compass.

Using a daily 5-minute somatic framework, children take the feelings identified on this chart and apply proven Acceptance and Commitment Therapy (ACT) techniques to ground themselves during big moments.

How to Build a Daily Regulation Routine

  1. Post the Chart at Eye Level: Hang your 36 Emotions Chart in a calm-down corner, bedroom, or learning area.
  2. Invite Non-Judgmental Pointing: When you notice your child experiencing a spike in frustration or anxiety, gently invite them to point to what they feel.
  3. Connect Body to Page: Follow up with a 5-minute check-in in The Pebble Path Journal. Guided character prompts help kids explore where those 36 emotions live in their body, building somatic self-awareness and lifelong emotional resilience.

 Ready to Start A Daily Regulation Routine? 

Give your child the vocabulary to express big emotions before they turn into bedtime meltdowns.

Self-Awareness Journal
Empathy Journal

Therapist-Approved Kid's Journal

Catherine Divaris, OT, Emotional Regulation Coach, Mom Potential

I was genuinely impressed by the Pebble Path Journal from the moment I opened it.

The overall visuals are clean, calm, and incredibly inviting. As an occupational therapist and Emotional regulation coach, who cares deeply about how nervous-system-friendly design impacts engagement, I immediately appreciated how soothing and uncluttered it feels. It’s not overstimulating, it’s grounding.

The characters are especially well done. They’re engaging, child-friendly, and simple in the best way. I love that there are only three characters. That simplicity makes it easier for children to follow along, understand, and build familiarity without cognitive overload.

One of my favorite elements is the visual of the path itself. It’s such a powerful and accessible metaphor for children, that we are walking a path, not reaching a destination. The skills they practice (breathing, mindfulness, emotional awareness) aren’t one-time fixes. They’re tools we use along the road. The path imagery makes that concept tangible and developmentally appropriate.

My twins are almost five and not yet writing independently, but the journal is still very user-friendly. It invites parent-child connection, sitting together, talking through big feelings, writing alongside them, and modeling the skills in real time.

The coloring pages are engaging, the daily check-ins are motivating, and the varied activities keep it fresh and interesting. It doesn’t feel repetitive, which is so important for young children.

Overall, I would absolutely recommend the Pebble Path Journal as a supportive tool for parents navigating big emotions with their children. It creates structure, connection, and skill-building in a way that feels gentle and accessible.

Such a thoughtful resource.

Allie McQuaid, LCPC, PMH-C

This book is such an important and age appropriate way to start the conversation with your young kids about feelings and managing your emotions. As a therapist, who works with anxious kids and families, being able to provide them with resources that kids enjoy engaging with is a great way to develop new skills such as mindfulness and deep breathing. Highly recommend!!

Tree House Therapy, LLC.

Lindsay Victor, LPC

As a Licensed Counselor and a mom of 3, I can't say enough good things about this journal! It builds foundational emotional skills that help children identify their emotions, practice gratitude and learn tools to regulate their big feelings. And the best part is that my 3 and 4 year old are genuinely so excited to use it nightly! These tools are backed by science yet fun enough that your kids will actually want to stick with it!

The Pebble Path Journals