10 Fun and Empowering Activities to Help Girls Manage Big Emotions

Support Girls in Turning Overwhelm into Awareness and Confidence

Let’s be real—tween and teen girls are feeling a lot. Between friendship ups and downs, school pressure, family stress, and social media, their emotions can feel huge and hard to handle. And when girls aren’t taught healthy ways to cope, big emotions often turn into shutdowns, meltdowns, or self-doubt.

Here’s the good news: you can help girls understand their feelings, express them in healthy ways, and build emotional resilience—all through simple, fun, and empowering activities. Whether you lead a girls' group, teach SEL, coach 1:1, or mentor informally, these ideas will give you tools to help girls calm their inner storms and feel more in control of their emotions.

💡 Key Takeaways

• Girls need safe, supportive spaces to feel, process, and express their emotions

• Activities that blend movement, creativity, and reflection are powerful tools for emotional regulation

• Teaching girls how to understand emotions gives them life-long coping skills

• You don’t need to “fix” their feelings—just help them move through them with compassion

1. Emoji Check-In Circle

Start your session with an “emoji check-in.” Girls choose an emoji that reflects how they’re feeling and explain why. It’s a simple, light-hearted way to help them name and normalize big feelings.

2. Feelings Wheel Art Project

Print out a “feelings wheel” and let girls color in different emotions they’ve felt recently. Then reflect together: What emotions show up most for you? What helps when that feeling gets big? This helps build emotional vocabulary and awareness.

3. Stress Ball DIY + Journal Prompt

Make simple stress balls using balloons and flour or rice. While they squeeze and shape their creation, guide a journaling moment with a question like: What’s something that’s been stressing you out lately? or What helps me feel calmer when things feel heavy?

4. Emotion Motion Game

Assign a movement to each emotion (jump for joy, slow stretch for sadness, shake out for anxiety, stomp for anger). Call out emotions and let girls move their bodies in response. This playful game helps release built-up tension while connecting body and emotions.

5. Calm Down Card Deck

Invite each girl to create a mini deck of “calm down” cards with simple coping ideas like:

• Take 5 deep breaths

• Drink water

• Listen to music

• Text a friend
  They can use their deck when they’re feeling overwhelmed—and even trade ideas with the group!

6. “What’s Under the Surface?” Iceberg Activity

Draw an iceberg and label the top with an outward emotion (like anger or frustration). Then ask: What’s under the surface? Girls explore what feelings or needs might be hidden underneath. This teaches emotional depth and builds empathy for self and others.

7. Guided “Release and Reset” Visualization

Lead a short visualization where girls close their eyes, take deep breaths, and imagine letting go of stress like releasing a balloon into the sky. End by asking: What would you like to feel more of today? This brings calm and intention into the space.

8. Mood Mapping with Colors

Give girls colored pencils or markers and ask them to draw how they’re feeling using only colors and shapes—no words. Then let them share or reflect quietly. It’s a beautiful way to help girls express feelings they might not have language for yet.

9. Feel It, Then Flip It Journaling

Ask: What’s a big feeling I’ve had this week? What did it teach me? What’s something I can do next time I feel it again?
This journaling flow helps girls validate their emotions and take steps toward resilience and self-awareness.

10. Glitter Jar Mindfulness Craft

Have girls create calming glitter jars with water, glitter glue, and food coloring. Shake the jar and watch the glitter settle while taking slow breaths. Use it as a metaphor: Your mind feels like this jar when you're overwhelmed. It’s okay to pause and let the glitter settle.

Want a complete series that helps girls build emotional intelligence and inner calm without overwhelm? The Managing Stress and Emotions Coaching Kit is a 4-part journey filled with ready-to-use activities, journaling prompts, group discussion starters, and tools that teach girls how to handle big emotions with confidence and self-compassion.

You don’t need to be a therapist to lead this kind of transformation—you just need a heart to help and the right tools to guide the way. Let me know which activity your group loves most—I’d be honored to support you and cheer you on!

- Kate