Feelings Thermometer: A Simple Tool to Teach Emotional Awareness

Imagine that your child is on the verge of tears because they just can’t seem to solve their math homework. You ask them what’s wrong, but all you get in return is a shrug. This is where a feelings thermometer can be helpful.

With this simple tool, they can better understand their feelings, which can reduce frustration and encourage healthier responses. Learn more about how feelings thermometers work and how to use them.

What is a Feelings Thermometer?

A feelings thermometer is a visual tool used to help children identify their emotions. They appear in the form of a scale (a thermometer) to help children determine the intensity of their feelings.

As the temperature “rises,” so do the child’s emotions. For instance, at the bottom, the thermometer might represent emotions like contentment, calmness, and happiness, whereas at the top, you might find anger, frustration, and rage.

How Does a Feelings Thermometer Work?

A feelings thermometer provides a visual and coded scale that helps children identify their emotions and how intensely they feel them. The mildest, most manageable feelings are often at the bottom, while the more intense and overwhelming emotions are at the top.

The thermometer may also be color-coded. Here’s an example:

• Red: angry or enraged
• Orange: frustrated or irritable
• Green: anxious, unsettled, or worried
• Light blue: sad or lonely
• Blue: happy, calm, or content

Children can then identify what color zone they are in to determine emotional intensity and take steps to alleviate any adverse reactions. Instead of presenting emotions as black or white, a feelings thermometer introduces a scale that represents them as complex and wide-ranging.

Benefits of Using a Feelings Thermometer

A feelings thermometer is beneficial for children who are still expanding their emotional vocabulary and need a simple tool to express themselves. Here are its other advantages.

Helps identify and name feelings

Younger children with limited emotional vocabularies may not yet understand more complex or nuanced emotions, such as frustration or disappointment. Using a feelings thermometer, which places such emotions on a spectrum, can help children become familiar with these new emotions.

Promotes communication about feelings

Through a feelings thermometer, children who haven’t yet mastered their communication skills can express themselves non-verbally. Feelings thermometers with visual cues (such as facial expressions) can also help children expand their emotional vocabularies and provide a more accurate description of how they feel. It can bridge the communication gap, especially when they struggle to find the right words.

Prevents emotional “explosions”

With a feelings thermometer, children can monitor their emotional intensity and recognize any signs of escalation to present further distress [*]. Awareness is the first step toward grounding and “coming down.” When children can express themselves visually, they can ask for help from a trusted adult or step away before the situation becomes too overwhelming.

Supports emotional regulation and coping skills

A feelings thermometer can link emotional intensity to potential reactions. For example, if your child is nearing the red zone, they can identify what coping strategies help get them down to orange, green, and blue.

When children understand the intensity of their emotions, they can gain a sense of control and tap into their “toolbelt” of strategies. When they’re feeling anxious or panicked, for example, they’ll know to do a breathing exercise. When they’re feeling sad, they’ll learn to indulge themselves in something enjoyable, such as watching an episode of their favorite show or having their favorite snack.

How to Use a Feelings Thermometer

Introducing a feelings thermometer to your child for the first time? Follow these simple steps:

1. Ask your child to identify their feelings according to the thermometer: Find the color or number that best represents their feelings. Remind your child what each section means.
2. Select a coping strategy: Once your child has identified their place on the thermometer, pick a coping strategy. If your child is feeling upset or frustrated, list “cool-down” strategies they can employ.
3. Use the thermometer regularly: Use the thermometer daily, even if your child is in the blue zone. These daily check-ins can help your child become more self-aware and in tune with what they need.
4. Encourage your child to use the feelings thermometer as often as needed: Encourage your child to use their feelings thermometer whenever they feel it’s appropriate. They can use it after a stressful incident or first thing in the morning to check in with themselves.

Feelings Thermometer Printables

Our collection of feelings thermometers caters to children and teenagers. These resources can be a practical starting point for parents and caregivers looking to implement this tool effectively. Here are some you can use.

Feelings Thermometer Handout

Use our feelings thermometer handout to introduce your child to the concept of identifying emotions. It features four levels, each accompanied by tips on how to act and what you can do about it.

For example, if your child uses this handout to identify that they are in the red zone (agitated or stressed), they can recognize behaviors like arguing, throwing tantrums, or yelling. From there, they can choose a calming or coping activity, such as using grounding techniques like counting from 1 to 10 or taking deep breaths.

Feelings Thermometer with Emojis

For children who are often online, our feelings thermometer with emojis can be effective in helping them express themselves. This version of the feelings thermometer features visual representations of various emotions.

Using this handout can improve your child’s emotional literacy and spark meaningful discussions about their feelings.

The Bottom Line

Using a feelings thermometer can help children identify how they’re feeling at any given moment and how intensely they’re feeling these emotions. It can broaden their emotional vocabulary and teach them to take helpful actions to regulate themselves.

Explore more of our feelings worksheets to encourage children to learn more about different emotions and how to handle them.

Sources:

1. Silva S, Paredes T, Teixeira RJ, et al. “Emotional Distress in Portuguese Cancer Patients: The Use of the Emotion Thermometers (ET) Screening Tool.” Healthcare, 2023.