My Feel-Better Umbrella is a free printable PDF worksheet designed to support children, kids, and young people to understand and manage difficult emotions in a simple, visual way. It helps children recognise what causes big feelings and identify the people, actions, and supports that help them feel safe and calm.
The activity uses an umbrella metaphor. Children are invited to draw or write the things that feel hard or upsetting in the rain, such as worries, fears, or situations that make them feel sad, angry, scared, or confused. Under the umbrella, they add the things that protect them when feelings get big. This may include trusted adults, coping strategies, comforting activities, or sources of support.
This worksheet supports emotional awareness, emotional regulation, and wellbeing. It helps children name feelings, make sense of emotional triggers, and build a clear picture of what helps them cope. It is especially useful for children who struggle to talk about emotions, feel overwhelmed, or need visual tools to express their thoughts and feelings.
The resource is suitable for use at home, in schools, and in therapeutic or support settings. It can be used by parents, carers, foster carers, teachers, teaching assistants, social workers, therapists, counsellors, and other professionals working with children and families. It works well in one to one sessions, group work, or as part of emotional wellbeing and mental health support.
