A Toolkit for Managing Emotions
FoundationEmotions are never wrong. Notice the body's signals first, then use the three steps — stop, calm down, speak out — plus your own toolkit, and ask a trusted adult for help when needed.
- Every emotion is normal; none is right or wrong.
- Body signals such as a racing heart and sweaty palms tell us an emotion has arrived.
- The three steps: stop, calm down, speak out.
文體小知識：心理健康說明文教我們認識情緒和管理情緒的方法，讀完就能整理自己的心情。
§Text Passage
1People have many emotions: happiness, anger, sadness, fear, nervousness and envy. Every one of them is normal; none is right or wrong. Emotions are like weather — sometimes sunny, sometimes rainy. What matters is learning to recognise and accept them, then express and manage them in suitable ways, instead of pushing them down inside or letting them burst out.
2When an emotion arrives, the body sends a signal first: when angry, the heart pounds and the face turns red and hot; when nervous, the palms sweat and butterflies flutter in the stomach. If we notice these signals, we can give ourselves a moment of calm before the feeling explodes.
3Managing emotions has a three-step saying: stop, calm down, speak out. Stop by leaving the scene or counting from one to ten silently. Calm down with a few deep breaths — breathe in slowly through the nose for four seconds, then out slowly through the mouth for four seconds. Speak out with the pattern I feel ... because ..., for example, I feel angry because my homework was spoiled.
4Everyone can prepare a small toolkit for emotions: listening to music, drawing, keeping a diary, doing exercise and talking to a trusted adult are all healthy methods. If a sad feeling lasts many days and spoils eating and sleeping, tell your parents, teachers or the school counsellor. Asking for help is nothing to be ashamed of; it is a way of caring for yourself.
1Summary 重點摘要
Emotions are never wrong. Notice the body's signals first, then use the three steps — stop, calm down, speak out — plus your own toolkit, and ask a trusted adult for help when needed.
2Vocabulary cards Vocabulary
The feelings inside us about what happens, such as happiness, anger, sadness and fear.
Paying attention to changes in the body or mood, such as a faster heartbeat.
Admitting that your feeling is normal and not blaming yourself for having it.
A relaxing method of breathing in slowly and out slowly, which calms the heartbeat.
Showing your feelings through words, writing or drawing so others can understand you.
Telling your worries to someone you trust, such as parents, teachers or good friends.
The teacher at school who specially helps pupils with feelings and difficulties.
The ability to recover from difficulties and setbacks, which grows with practice.
Letting strong feelings settle so that you can think of a solution.
3Step by step Steps
- Step 1: Know that emotions are never wrongEmotions are our natural reactions to what happens around us, and they are never right or wrong in themselves. We feel happy receiving a birthday present and sad when a beloved pet passes away. Everyone feels many different things every day. Understanding this helps us accept our feelings instead of blaming ourselves for being sad or angry. Emotions are like weather, sunny or rainy by turns; what matters is learning to know and accept them, not pushing them down inside.
- Step 2: Notice the body's signalsThe body sends signals before feelings take over: when we are angry our fists clench, our heart races and our cheeks burn; when we are nervous our palms sweat and our shoulders tighten. By noticing these signals early, we can tell that anger is coming and calm ourselves down before it explodes. Recall how you feel when angry or nervous, note down your own signals, and you will notice them faster and faster.
- Step 3: Stop and count from one to tenWhen you feel like losing your temper, give yourself a moment first. If a classmate knocks over your block tower by accident, step back and count slowly from one to ten in your head, letting the anger ebb away; decide what to say only after counting. This small pause stops us from doing something hurtful in a moment of impulse. While counting, you can also picture the view outside the window or the classroom, moving your mind away from what made you angry.
- Step 4: Breathe deeply in foursDeep breathing is a good way to calm the body. Breathe in slowly through your nose for four counts, as if smelling a flower; breathe out through your mouth for four counts, as if gently blowing the flame of a candle. Repeat five times; the heartbeat slows, the tight body relaxes and the mind grows calm too. Deep breathing can be done anywhere — while queuing or feeling nervous before a test, a few quiet breaths settle you down.
- Step 5: Speak with I-statementsWhen describing feelings, begin with I and give your feeling and the reason instead of attacking anyone. Say, I feel angry because my block tower fell down, rather than calling names. In this way others understand what we think, small matters do not grow into big quarrels, and friendships last. Take one deep breath before speaking; a calm voice is easier for others to hear, and the problem is easier to solve.
- Step 6: Open your toolkit or ask for helpIf your mood is still low, open your feelings toolkit: listen to a favourite song, draw a picture, take a walk in the park, or tell Mum and your teacher what is on your mind. Saying a worry out loud often makes it half as heavy. If sadness lasts many days without improving, ask the school counsellor for help — asking for help is a brave thing to do. You can design the toolkit yourself: write the most helpful few ways on a card, and take it out to try one by one when an emotion arrives.
4Diagrams Diagrams
5Worked example Example
Example: Long spent the whole afternoon building a model, and his little brother broke it by accident. He is so angry that he wants to smash his brother's toys too. Help him with the three steps for managing emotions.
- Stop: leave the room first, so he does not act wrongly at the moment when anger is highest.
- Calm down: take five deep breaths and count silently from one to ten, letting the anger ebb away like the tide.
- Speak out: tell his brother with an I-statement, I feel very angry because the model I spent the whole afternoon building is broken.
- Open the toolkit: ask Mum to help, or do something he enjoys first, then discuss repairing the model together once he feels calm.
- Answer: Long should stop first and breathe deeply to calm down, then describe his feelings with an I-statement and ask an adult to help, instead of smashing his brother's toys in return — this protects the bond between the brothers.
6Common mistakes Mistakes
7Quick check Quick check
Q1Are some emotions right and others wrong?
Q2What are the three steps for managing emotions?
Q3How can we breathe deeply?
Q4What sentence pattern works best for describing feelings?
Q5What should we do if a sad feeling lasts many days?
8Recap Recap
- Every emotion is normal; none is right or wrong.
- Body signals such as a racing heart and sweaty palms tell us an emotion has arrived.
- The three steps: stop, calm down, speak out.
- Deep breathing, I-statements and an emotion toolkit help us manage feelings.
- If sadness lasts many days, ask a trusted adult or the school counsellor for help.