Big Feelings
Stress, overwhelm, and feelings that hit at full volume. 2 worksheets to fill in online or print.
Updated
When feelings hit, they can hit hard: anger, embarrassment, overwhelm, all at full volume with no warning. That's not you being dramatic; ADHD brains feel things intensely and take longer to settle. These worksheets help you name what's going on, take some of the heat out of it, and remember that even the biggest wave passes.
Do them on your phone (they save) or print them. Try one in your browser when everything feels like too much.
Turn Down the Volume
For when stress is at 100 and you need it at 40.
My Mood Scale
A no-pressure way to check in with how you're actually doing.
Questions about big feelings
What should I do when my feelings get too big?
Get somewhere a bit calmer if you can, breathe out slowly, and name the feeling in your head ("this is anger"). It will pass. Talking to an adult you trust helps too. If you ever feel unsafe or need to talk to someone, you can call Childline free on 0800 1111 (UK) or Samaritans on 116 123.
Why do I feel everything so intensely?
Big, fast emotions are a real part of ADHD. It's called emotional dysregulation. It's not a character flaw, and there are gentle ways to ride the wave.
What helps in the actual moment?
Grounding and naming the feeling. A quick worksheet (or even a colouring page) gives your brain something steady to hold while the wave passes.