15 Emotional Regulation Activities for Girls

Perfect for Tweens & Teens Who Feel Big Feelings

Real talk: growing up is emotional.
One minute everything’s fine… and the next? Total meltdown, silent shutdown, or spiraling self-talk.

Tween and teen girls feel deeply—and that’s not a bad thing. But without the tools to navigate those emotions, confidence gets shaky, friendships get messy, and anxiety can sneak in.

Here’s the good news:
Emotional regulation is a skill—and it can be learned.
These 15 simple activities help girls slow down, check in, and respond with intention instead of overwhelm.

💡 Key Takeaways

• Emotional regulation helps girls build resilience, self-awareness, and calm

• These tools work well in groups, classrooms, or at home

• Many activities are creative, movement-based, or sensory-friendly

• You don’t have to “fix” big feelings—just make space for them

• Reflection and routine are key to building this skill long-term

💖 15 Emotional Regulation Activities for Tweens & Teens

1. Feelings Check-In Wheel
Use a simple emotion wheel (colorful visuals help!) and have girls check in with how they’re feeling beyond “good” or “bad.”

Reflection prompt: “Where do I feel this in my body?”

2. “Name It to Tame It” Journaling
Encourage girls to write down what they’re feeling using this prompt:

“I’m feeling ___ because ___. I need ___.”
Writing helps move the emotion out of the body and onto the page.

3. Five-Finger Breathing
Have girls trace their hand with a finger as they breathe:
Inhale going up a finger, exhale going down.
It’s quick, calming, and can be done anywhere.

4. Create a Calm-Down Box
Let girls fill a small box with sensory and soothing items:

• Fidget toy or putty

• Affirmation cards

• Scented lotion

• Coloring page

• A picture that makes them smile

5. Glitter Jar Shake-Out
Use a DIY glitter jar or snow globe. Shake it and watch the glitter settle as a metaphor for emotions calming down.

Reflection: “What happens when I give myself time to pause?”

6. Emotion Mapping
Draw a simple outline of a body and ask:

“Where do I feel anger/sadness/anxiety?”
Color the spots and talk about physical symptoms of emotions.

7. Grounding With 5-4-3-2-1
A classic mindfulness tool:

• 5 things you see

• 4 things you can touch

• 3 things you hear

• 2 things you smell

• 1 thing you taste or feel inside

8. “What’s Under the Surface?” Iceberg Drawing
Draw an iceberg—what’s showing on the surface vs. what’s underneath.

Example: Anger might be on top, but underneath is fear, hurt, or stress.

9. Movement Reset
Let girls move their emotions with a quick:

• Dance break

• Walk outside

• Jumping jacks or stretch flow
  Get the emotion out through the body.

10. Emotional Playlist
Create a playlist for different moods:

• “Calm Me Down”

• “Lift Me Up”

• “Let Me Cry”
  Listening to music helps release or shift emotions gently.

11. Affirmation Mirror Practice
Girls choose 1–2 affirmations that soothe and strengthen them.

“I can feel big feelings and still be okay.”
“I am allowed to take a breath before I respond.”

12. “I’m Noticing…” Mindfulness Walk
Take a slow walk and silently or verbally note what you observe:

“I’m noticing the breeze on my skin. I’m noticing tension in my jaw.”
It brings girls back to the present and into their senses.

13. Emotion-to-Color Drawing
Give girls a sheet of paper and colored pencils. Ask them to draw their emotion as a color, line, or shape—no words.

Then reflect: “What does this tell me?”

14. Reframe the Inner Critic
When negative self-talk shows up, help girls reframe it:

“I’m not good enough” → “I’m still learning, and that’s okay.”
Use roleplay or journaling to practice.

15. Create a Personal Calm Plan
Help each girl create her own “Calm Plan” card with 3–5 go-to strategies:

• “Take a breath”

• “Go outside”

• “Write it out”

• “Talk to someone I trust”

• “Remind myself I’m safe”

Keep it in a journal or backpack for quick access when big feelings hit.

Bonus: Make It a Routine

Practice 1–2 of these tools regularly—not just when things feel hard. Emotional regulation is like a muscle. The more girls use it, the stronger and more confident they become.

Want More Tools to Help Girls Navigate Big Feelings with Confidence?
The FearlesslyGiRL Program Kits include printable emotion tools, confidence-building journaling prompts, guided group activities, and affirmations to help girls feel grounded, seen, and supported.

You don’t need to fix everything.
You just need to offer a space where girls can feel what they feel—and learn that they can handle it.

You’ve got this. And they do too.

– Kate