My Feelings Finder

Six big feelings and the smaller, more exact words inside each one

GeneralInfographicFree ResourceLast reviewed October 2026

My Feelings Finder

Six big feelings and the smaller, more exact words inside each one

My Feelings Finder

Six big feelings and the smaller, more exact words inside each one

Feelings come in families. Each card below starts with one big feeling, then lists smaller words that say more exactly how you feel. "Mad" is a big word. "Frustrated" tells someone your puzzle pieces just won't fit. When you feel something, find the big feeling first, then read its smaller words and pick the one that fits best. The more feeling words you know, the easier it gets to tell people what is going on inside you.

Happy

Smaller words: glad, excited, proud (you did something hard), thankful, loved, calm, silly. Example: "I feel proud because I rode my bike all the way around the block."

Sad

Smaller words: lonely, left out, disappointed (something you hoped for didn't happen), hurt, homesick, gloomy, sorry. Example: "I feel disappointed because rain canceled our trip to the pool."

Mad

Smaller words: annoyed, grumpy, frustrated (something keeps not working), jealous (someone has what you want), fed up, furious (super, super mad). Example: "I feel annoyed because my brother keeps poking me."

Scared

Smaller words: worried, nervous, shy, jumpy, unsure, panicky, terrified (super, super scared). Example: "I feel nervous because tomorrow is my first day at a new school."

Surprised

Smaller words: amazed, startled (a quick jump inside), shocked, confused, puzzled, curious. Example: "I feel startled because the dog barked right behind me."

Grossed Out

Smaller words: disgusted, icky, yucky, uncomfortable, bothered. Example: "I feel disgusted because I found a hair in my soup."

Try this: when a feeling gets big, say its name out loud or in your head, like "I feel nervous." Finding the word can help a big feeling shrink a little, so you can think about what to do next.

You can feel two things at once. Starting at a new school can feel exciting and scary on the same morning.

Every feeling is okay to have. The part you get to choose is what you do with it.

For grown-ups: putting feelings into words, which researchers call affect labeling, can soften an emotional reaction (Torre & Lieberman, 2018). Model it out loud for kids: "I'm feeling frustrated that we're running late, so I'm going to take a slow breath."

References

Torre, J. B., & Lieberman, M. D. (2018). Putting feelings into words: Affect labeling as implicit emotion regulation. Emotion Review, 10(2), 116-124. https://doi.org/10.1177/1754073917742706

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Common Questions

What is the My Feelings Finder worksheet?

How do I use the My Feelings Finder 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.

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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 Finder worksheet for?

It is designed for therapists and counselors doing general 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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