Notice itWhat is happening in my body, thoughts and energy?
An emotional check-in tool
Notice It.
Name It.
Navigate It.
Find a word for what you are feeling, understand what you may need and choose a coping strategy that fits the moment.
Name itWhich emotion word feels close enough?
Navigate itWhat response might be helpful right now?
Start here
Explore the emotion wheel
Choose a broad emotion family. Then look through the words that appear and select one that feels closer to your experience.
Show words for:
What am Ifeeling?
Choose a colour to begin
If more than one fits, start with the feeling that is strongest or most noticeable.
You selected
Which word feels closest?
I may be feeling
A word finder—not a test.
Emotion words overlap, feelings can be mixed and there may not be one perfect label. “Close enough” is useful.
How to use the wheel
Four steps, without overthinking it
Pause and notice
Notice body sensations, thoughts, urges and energy. You do not have to change anything yet.
“My chest feels tight and my thoughts are racing.”
Start broad
Choose the emotion family that seems closest: joy, anger, fear, sadness, calm or surprise.
“This feels closest to fear.”
Get more specific
Scan the related words. A more precise word can offer more information about what is happening.
“It may be uncertainty—not danger.”
Choose what fits
Consider intensity, energy, what you need and what is within your control before choosing a strategy.
“I need to settle before I problem-solve.”
Want to use it away from the screen?Print the wheel with the four-step guide and reflection prompts.
See it in action
One moment, four small steps
An emotion does not have to disappear before you choose what to do next.
The momentSomething happens
An upsetting message brings a rush of tension and an urge to react.
Notice itPause and check in
“My chest is tight, my shoulders are raised and my thoughts are racing.”
Name itFind a close-enough word
“This feels more like worry and uncertainty than anger.”
Navigate itChoose one helpful next step
Slow down, write what matters and connect before responding.
Personalised coping guidance
Find my next step
Answer six brief questions. You will receive a practical coping plan based on the feeling, its intensity, your energy and what seems most useful.
Your suggested starting point
Try one—not all three.Coping is flexible. If the first strategy does not fit, that is information; choose another.
This self-check does not give a score or diagnosis. It offers general coping ideas based on your answers.
Use it your way
Examples for different people and settings
The wheel can support private reflection or a conversation. It should always be offered—not forced.
Children and caregivers
Offer a few words and stay curious.
Young children often need an adult to notice body signals, model language and help them feel settled before talking through a problem.
Try this
“Your hands are tight and your voice got loud. Do you feel mad, frustrated, worried—or is it something else?”
Helpful approach: Offer two or three choices, accept “I don’t know,” and regulate together.
See 3 more examples
“You were excited to go outside and now it is raining. Are you disappointed, frustrated or something else?”
Validate the feeling, then choose a new plan together.“Your tummy feels fluttery. Could that be excited, nervous—or both?”
Let mixed feelings be possible and practise one calming breath.“Let’s get settled first. Then you can show me which word fits what happened.”
Support regulation before asking for explanations or repair.Youth
Give privacy, choice and more precise language.
A young person might point to a word, use the wheel privately or send the word by text instead of explaining everything out loud.
Try this
“I’m not just mad—I feel disrespected and left out. I need a minute before I respond.”
Helpful approach: Do not demand disclosure. Ask whether they want listening, ideas, help taking action or space.
See 3 more examples
“I feel exposed and nervous. I need to practise the first minute and know where I can pause.”
Turn the emotion into one specific, manageable preparation step.“You can point to a word or text it to me. Do you want company, ideas or some space?”
Offer control over how—and whether—the young person shares.“I’m at an eight out of ten. I’ll wait, move my body and reread this later.”
Match a high-energy feeling with a pause before action.Adults
Use the word to clarify the need.
A specific emotion can help separate the first reaction from the response you want to choose.
Try this
“I’m disappointed and anxious—not simply irritated. I need clearer information before I decide.”
Helpful approach: Notice intensity first. Settle when highly activated; problem-solve when thinking is clearer.
See 3 more examples
“I feel defensive and overwhelmed. I want to take ten minutes, then come back to this conversation.”
Name the feeling, state a boundary and include a plan to reconnect.“This is worry. I’ll separate what I know, what I do not know and what I can do today.”
Use the emotion as a cue to seek clarity without chasing certainty.“I feel drained and discouraged. I need food, rest and connection before making decisions.”
Choose a strategy that fits both the feeling and the energy level.Schools, teams and community groups
Make check-ins predictable and optional.
Use the wheel at arrival, before a transition or after a difficult activity. Participants can choose a colour, word, number or “pass.”
Try this
“Choose a colour or feeling word for where you are right now. You can also pass.”
Helpful approach: Avoid asking people to explain publicly. Use responses to guide pace, breaks and support.
See 3 more examples
Invite a private colour, word, number or “pass” at the door or on a card.
Use the pattern to adjust pace and offer support—not to single anyone out.“What might help this group participate: more clarity, a short pause or a smaller first step?”
Connect the check-in to conditions that support participation.Offer the wheel privately, normalize different reactions and share support options.
Do not require public disclosure or use the activity as a debriefing demand.Workplaces and service settings
Support reflection and clear communication.
The wheel can help with supervision, debriefing, conflict repair or deciding what support is needed after a demanding event.
Try this
“I’m feeling pressured and uncertain. What I need first is clarity about priorities.”
Helpful approach: Keep participation voluntary and focus on needs, communication and next steps.
See 3 more examples
“I feel stretched and unsure. Can we clarify the top priority and what can wait?”
Translate the feeling into a concrete request for support or clarity.“I’m still activated. I need five quiet minutes before I move to the next task.”
Use a brief reset while respecting privacy and operational needs.“I felt dismissed in that meeting. I want to explain the impact and hear your perspective.”
Describe the experience without using an emotion label as an accusation.Where it can be used
Put the tool where feelings already show up.
The emotion wheel, conversation prompts and coping-plan questionnaire can be used digitally or printed for everyday settings.
Resources and support
Keep learning—or find more support
Choose the kind of resource you are looking for.
Newfoundland and Labrador
Bridge the gapp
Explore mental health and addictions information, self-help programs and a provincial service directory for youth and adults.
Explore Bridge the gappSelf-guided learning
TAO Self-Help Library
Interactive education and practice tools in English and French for wellbeing, anxiety, substance use, relationships and more.
Open TAO Self-HelpChildren, youth and educators
DECYDE
Free, evidence-based educational resources that support informed conversations about substance use, decision-making and wellbeing.
Explore DECYDE resourcesYoung people across Canada
Kids Help Phone
Mental health information, interactive tools and confidential support by text, web message or phone.
Visit Kids Help PhonePractical coping guide
Doing What Matters in Times of Stress
A free World Health Organization guide with illustrated exercises for grounding, making room for emotions, acting on values and kindness.
View the WHO guideNeed support now?
Call 811 in Newfoundland and Labrador
HealthLine nurses are available 24/7 to provide support and connect people with mental health and addictions services. In an emergency, call 911.
See provincial help linesHow this tool was informed
The structure combines established approaches without copying or representing any one proprietary program:
- Emotion vocabulary: RULER’s skills of recognising, understanding, labelling, expressing and regulating emotions, including its Mood Meter concept.
- Brief personalised guidance: the accessible questionnaire-to-action-plan format used by NHS Every Mind Matters.
- Coping strategies: WHO’s evidence-informed stress-management skills and established CBT tools such as grounding, making room, reframing and problem-solving.
- Naming emotions: affect-labelling research showing that putting feelings into words can reduce emotional reactivity.