How do you deal with your emotions? Can you recognise the emotions you feel for example; what you are feeling right now? 


Strategy Wheel

Have you ever felt happiness, sadness, fear, disgust, anger, or surprise? How did you react when you felt these emotions?

In life, different situations can mean that you have to react to things in different ways. For example, if you get angry at school; you will probably react differently to if you get angry at home.

A strategy wheel is a useful tool to help you think about how to navigate feelings and  strong emotions.  

You can make a strategy wheel to support you to identify different ways to cope with feelings for example being  angry, sad, scared or disappointed. It can help you to use peaceful problem solving to sort out difficulties and help you choose how you respond to different situations.

Make your own strategy wheel


Step 1: Recognise

Firstly, we have to recognise the emotions that we are feeling. Make a list of the different emotions you might feel.


Step 2: Focus

In the centre of your strategy wheel, write or draw one emotion that you want to focus on.


Step 3: Identify

Make a list of things that you do to help you manage this specific feeling.


Step 4: Prepare

Inside each section of your wheel, draw or write some of your strategies that help you navigate your chosen emotion/ feeling.


Step 5: Practice

When you feel that emotion, choose from your wheel what you could do and then start to practice this when anything like this happens again. It may take a few times, but if it doesn’t work for you try something else from the wheel.

More support resources

Find different ways to help with your moods


Take at least 30 minutes every day and choose something out of your self care kit to do.

A Pixel Diary will show you how you perceive your day and what you focus on.


Children in care and care leavers.

Mind of My Own

If you’re finding it hard to talk to a social worker or professional, Mind of My Own app makes it easy for you to say what you want and when you want to. Find out more and download the app from