Help your child turn overwhelming moments into a calm-down plan they actually use.

Big feelings aren’t the problem — being alone with them is. When a child is overwhelmed, they can’t reach logic or choices; first, their body needs to feel safe. This gentle, printable workbook gives you and your child a shared way to read those signals and respond together, built on the principle that co-regulation comes before self-regulation.

The Feelings Thermometer

At the heart of the workbook is a simple, colour-coded framework that helps children spot where they are — and what might help — before a feeling tips over:

Blue — Low & slow: Tired, sad, quiet or flat. Needs gentle waking up.
Green — Just right: Calm, focused, ready. The goal we come back to.
Yellow — Rising: Wobbly, silly, frustrated or fizzy. Best time to use a tool.
Red — Too big: Overwhelmed. Now it’s about safety and calm, not talking.

What’s inside (14 pages)

The Feelings Thermometer — the colour-coded heart of the workbook
Name It to Tame It — a feelings-words activity that quietens the alarm
Where Do I Feel It? — a body-map activity to catch feelings early
My Yellow Warning Signs — mapping the small “tells” before a big feeling
My Calm-Down Plan — a personal, fillable plan your child can follow without having to think
Co-Regulation Guide + Weekly Check-In — how grown-ups can help, plus a tracker that builds the noticing habit

Who it’s for

Parents and carers of ADHD, autistic and neurodivergent children; families awaiting assessment (no diagnosis needed); teachers and TAs for calm corners and 1:1 support; and therapists looking for a ready-made, affirming resource.

Created by an expert

Designed by Dr Anna Karteczka-Hughes, a Chartered Consultant Clinical & Forensic Psychologist with 20+ years’ experience, in collaboration with The Neurodiversity Centre. HCPC registered, neurodiversity-affirming.

“You’re not managing behaviour — you’re teaching a lifelong skill. Every time you stay steady beside a big feeling, you’re teaching a nervous system what calm feels like.”

Details

Instant PDF download — print at home, as many times as you like
No diagnosis required
Companion resource to the Sensory Toolkit (this workbook addresses emotions; the Toolkit addresses the body)
Written for primary-aged children, though the visual approach suits younger and older children too

Anna Karteczka-Huges

Interactive TED-Style Workshop

The Emotional Regulation Workbook

The Sensory Regulation Toolkit