How to use it
- Pick the picture that's closest to how you feel. "Not sure" is a fine answer.
- Pick how big it is, from a little to huge.
- Read the ideas and try one, if you like. Grown-ups can do this alongside a child, each picking their own.
Nothing you pick is saved or sent anywhere.
Why it works
Putting a feeling into words can take some of the edge off. In an experiment with adults afraid of spiders, people who described their feelings during exposure showed lower physical arousal a week later, although they didn't report feeling less afraid (Kircanski et al., 2012 (opens in a new tab)).
Naming feelings is harder for some people. A meta-analysis found that about half of autistic participants had difficulty identifying and describing their own emotions, compared with about 5% of non-autistic participants (Kinnaird et al., 2019 (opens in a new tab)). Pictures and a simple size scale give an easier way in than finding the exact word. The ideas are everyday steps, not treatment.
When to use it
- Straight after a game that went badly, before deciding to play again.
- When someone seems "off" but can't say why.
- As a daily habit: after school, or before bed.
More tools
Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.