Big feelings Alexandra Penfold activities

Kids 8–12 · Activities · Updated October 1, 2026 · LearnLife Editorial

What activities help kids recognize and name big feelings?

Helping children recognize and name their emotions is a foundational skill. One effective activity is Emotion Charades, suitable for ages 8–12, taking about 20 minutes. You’ll need emotion cards with words like “excited,” “frustrated,” or “worried.” Here’s how to do it:

1. Prepare or print emotion cards.
2. Have children take turns picking a card and acting out the feeling silently.
3. Others guess the emotion.
4. After each round, discuss how they know the feeling and when they have experienced it.

For example, a child acting out “frustrated” might scrunch their face and cross their arms. You can ask, “What clues helped you guess ‘frustrated’?” or “What do you do when you feel frustrated?” This encourages awareness and labeling of feelings.

At home, parents can play this around the dinner table or during downtime. In classrooms, this works well in small groups or pairs to keep everyone engaged. After the game, ask kids to share a time they felt one of the emotions acted out, reinforcing connection and empathy.

How can creative expression activities support managing big feelings?

Creative activities allow children to express complex emotions in nonverbal ways. The Feelings Collage activity supports reflection and emotional storytelling:

• Age/Grade: 8–12 years
• Time: 30-40 minutes
• Materials: Magazines, scissors, glue sticks, construction paper, markers

Steps:

1. Ask children to think about a big feeling they have experienced recently.
2. Let them browse magazines to find images or words that represent that feeling.
3. Have them cut out and glue these onto a piece of paper to create a collage.
4. Invite children to add drawings or write words that describe their feelings.

For example, a child might select a stormy sky to represent anger or a calm ocean for peace. Teachers can facilitate a sharing circle, asking, “What parts of your collage show your feelings?” Parents can try this activity as a quiet, one-on-one time or with siblings, encouraging discussion about the images chosen.

Debrief by highlighting that feelings don’t always have to be shared with words; art can help express tough emotions safely. This builds emotional literacy and self-expression skills.

What role does storytelling play in big feelings activities?

Storytelling helps children make sense of emotions through characters and situations. Reading Alexandra Penfold’s books about big feelings can spark meaningful conversation. Follow reading with a Feelings Story Circle:

• Age/Grade: 8–12 years
• Time: 20-30 minutes
• Materials: None, or the book read aloud

Steps:

1. After reading, ask children to share a story about a time they experienced a big feeling, either real or imagined.
2. Encourage listening without interrupting.
3. Ask questions like, “How did that feeling affect you?” or “What helped you feel better?”

For example, a child might talk about feeling nervous before a test and how taking deep breaths helped calm them. In classrooms, this activity works best in small groups to ensure everyone feels safe to share. At home, parents can create a quiet time for storytelling, perhaps at bedtime.

Debrief by reflecting on how stories help us understand emotions and remind us that everyone experiences big feelings.

How can movement activities release and regulate big feelings?

Physical movement helps kids channel intense emotions and calm their bodies. Try the Emotion Freeze Dance:

• Age/Grade: 8–12 years
• Time: 15-20 minutes
• Materials: Music player

Steps:

1. Play upbeat music and encourage kids to dance freely.
2. When the music stops, kids freeze in a pose showing an emotion they feel or recognize.
3. Others guess the emotion.
4. Repeat several rounds.

For example, a child might freeze in a “surprised” pose with wide eyes and open mouth. After dancing, discuss how moving helped them feel. Ask, “Did dancing change how your feelings felt in your body?” or “What other ways can moving help when you feel upset?”

At home, parents can join in, making it a fun family activity. In classrooms, use this as a brain break or transition between lessons. The activity builds body awareness, emotional expression, and self-regulation.

What calming techniques can children learn through big feelings activities?

Teaching children calming strategies helps them manage overwhelming emotions. The Calm Down Jar is a popular tool:

• Age/Grade: 8–12 years
• Time: 30 minutes
• Materials: Clear jar or bottle, water, glitter glue, food coloring

Steps:

1. Fill the jar mostly with water.
2. Add several drops of food coloring.
3. Add glitter glue or loose glitter.
4. Seal the jar tightly.
5. Shake the jar and watch the glitter settle.

Explain that when feelings feel stormy inside, watching the glitter settle can help calm the mind. Practice using the jar with deep breathing: “Take a deep breath while watching the glitter. Breathe out slowly until the glitter stops moving.”

At home or school, keep the jar accessible for moments when children feel upset. Debrief by asking, “How did watching the glitter help you feel?” This builds mindfulness and emotional regulation skills.

How do role-playing activities support emotional understanding?

Role-playing lets children practice handling big feelings in safe scenarios. The Emotion Role-Play Scenarios activity helps kids try out responses:

• Age/Grade: 8–12 years
• Time: 30-40 minutes
• Materials: Scenario cards or written situations

Steps:

1. Prepare simple scenarios, such as “You feel left out at recess” or “You’re angry because a friend broke your toy.”
2. Have children act out how they might respond.
3. Discuss what was helpful or unhelpful.
4. Brainstorm other ways to handle the feeling.

For example, a child acting out frustration might first stomp and shout, then try asking for a break or talking to a teacher. Teachers can organize this in pairs or small groups; parents can role-play with their child during quiet time.

Debrief by asking, “What did you learn about handling feelings?” and “What could you try next time you feel this way?” This builds problem-solving, empathy, and communication skills.

What are some journaling activities to help kids process big feelings?

Journaling encourages kids to explore their emotions privately and thoughtfully. The Big Feelings Journal activity is simple and effective:

• Age/Grade: 8–12 years
• Time: 15-20 minutes per session
• Materials: Notebook or paper, pens or pencils

Steps:

1. Provide prompts like: “Today I felt ______ because ______.” “When I feel upset, I can ______.” “A time I was proud of myself was when ______.”
2. Encourage kids to write or draw their answers honestly.
3. Set aside regular journaling time, such as after school or before bed.

Parents can journal alongside their child to model openness. Teachers can offer journaling time during quiet classroom moments.

Debrief by highlighting the benefits of writing: “How does writing about your feelings help you?” This supports self-awareness and emotional regulation.

How can group discussions enhance kids’ understanding of big feelings?

Group discussions help kids realize they are not alone in experiencing big emotions. The Feelings Circle is an easy activity:

• Age/Grade: 8–12 years
• Time: 20-30 minutes
• Materials: None

Steps:

1. Arrange children in a circle.
2. Invite each child to share a recent big feeling experience.
3. Encourage respectful listening—no interruptions or judgments.
4. After everyone shares, discuss common feelings and differences.

For example, several kids might share feeling nervous before a test or excited about a birthday. Teachers should set ground rules for safety and confidentiality. Parents can hold family feelings circles during regular family meetings.

Debrief by asking, “What did you learn about your friends’ feelings?” and “How can understanding feelings help us be kinder?” This builds empathy and social-emotional skills.

How do sensory activities help children manage strong emotions?

Sensory activities ground children in the present to reduce emotional overwhelm. Try the Sensory Bottles or Bags:

• Age/Grade: 8–12 years
• Time: 30 minutes
• Materials: Clear bottles or zip bags, water, textured items (rice, beads, fabric pieces)

Steps:

1. Fill bottles or bags with water and small textured items.
2. Seal tightly.
3. Encourage children to hold and explore the bottle or bag when upset.
4. Notice how different textures or movements can calm or distract.

At home or school, keep sensory bottles handy. Afterward, discuss which textures felt most soothing and why. Sensory tools help children develop self-soothing techniques.

Quick reference table of sample activities:

How can adults adapt big feelings activities for home versus classroom?

Adapting activities depends on group size, setting, and available materials. At home, parents can personalize activities to their child’s interests, such as creating a calm-down jar together or journaling privately. Home activities allow for flexible timing and deeper one-on-one conversations.

In classrooms, managing larger groups requires clear instructions, time limits, and group agreements on respect and listening. Teachers might divide children into small groups for role-playing or storytelling to ensure all feel safe sharing. Materials might be shared or simplified for practicality.

Debriefing in both settings should include open-ended questions like, “What did you learn about your feelings?” and “What can you try next time?” Adjust the language and privacy level according to the child’s comfort and group size.

Both settings benefit from consistent routines around emotional activities, helping children build skills steadily.

Frequently asked questions

How do I know if a child needs extra support with big feelings?

If a child shows ongoing anger, sadness, withdrawal, or difficulty calming down, they might need additional help. Look for changes in eating, sleeping, or school performance. Consulting a pediatrician, counselor, or trusted adult can provide guidance.

Can these activities help children with anxiety or anger?

Yes. Activities like calm down jars, sensory bottles, and movement games teach tools to manage anxiety and anger by improving awareness and regulation. Repeating these activities builds skills over time.

How often should kids do these activities?

Regular practice helps, but even occasional activities can support emotional growth. Daily brief check-ins or weekly creative sessions are effective. Tailor frequency to the child’s needs and mood.

What if a child doesn’t want to talk about their feelings?

Respect their privacy and try activities that don’t require talking, like journaling or creative arts. Offer gentle invitations to share when they’re ready and model open expression yourself.

How can siblings be involved in these activities?

Siblings can join in group games, share feelings in circles, and support each other with calming tools. Activities like Emotion Charades or Freeze Dance are fun and build empathy among siblings.