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My Feelings Map

A sensory exploration of emotions for children

Children & TeensInfographicFree ResourceLast reviewed April 2026

My Feelings Map

A sensory exploration of emotions for children

My Feelings Map

A sensory exploration of emotions for children

Emotions show up in our bodies, our thoughts, and even in the world around us. This feelings map helps children explore what their emotions look, feel, and sound like by connecting feelings to sensory experiences. Children who can name and describe their feelings are better able to manage them (Brackett, 2019).

1
Name Your Feeling
Choose the emotion you are experiencing right now. It could be happy, sad, angry, afraid, excited, frustrated, or something else entirely.
2
Where Do You Feel It?
Point to where the feeling lives in your body. Does your stomach feel tight? Does your chest feel warm? Does your head feel buzzy?
3
What Does It Feel Like to Touch?
If you could touch your feeling, would it be soft, prickly, smooth, sticky, squishy, or hard? Pick a texture that matches.
4
What Does It Look Like?
If your feeling were a picture, what would it be? A storm cloud, a bright sun, a tangled ball of yarn, or a calm lake? Draw or describe it.
5
How Big Is It?
Rate your feeling from small (barely there) to medium (noticeable) to large (filling your whole body). Feelings change size, and that is okay.
6
What Can You Do With It?
Every feeling gives you information. Choose one helpful action: take deep breaths, talk to a trusted adult, draw a picture, squeeze a stress ball, or move your body.
All feelings are valid. There are no bad emotions, only uncomfortable ones. Learning to describe how a feeling shows up in your body and senses is the first step toward understanding and managing it.

References

  • Brackett, M. (2019). Permission to feel: Unlocking the power of emotions to help our kids, ourselves, and our society thrive. Celadon Books.

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Common Questions

What is the My Feelings Map worksheet?

Emotions show up in our bodies, our thoughts, and even in the world around us. This feelings map helps children explore what their emotions look, feel, and sound like by connecting feelings to sensory experiences. Children who can name and describe their feelings are better able to manage them (Brackett, 2019).

How do I use the My Feelings Map worksheet?

Review this visual guide to understand the concept. Use it as a quick reference during sessions. Consider printing this and keeping it somewhere visible as a daily reminder.

Is the My Feelings Map worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the My Feelings Map worksheet for?

It is designed for therapists and counselors doing children & teens work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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