Feelings colour chart
Use colours, pictures or words to show how different feelings might appear for you.
Watch: Managing Emotions
A practical independent living skills lesson. Use the activities below to discuss and practise afterwards.
Read the video transcript
Feelings can change throughout the day. Learn to spot when you feel calm, stressed, or overwhelmed. Try an emotion scale, and practise a way to explain what you need.
Start here: three practical activities
These examples come from the Nexsteps Independent Living Skills Workbook. Choose an appropriate activity rather than treating this as a test.
- ACTIVITY 1Make an emotion scale
Use words or pictures to recognise calm, stress and overwhelm.
- ACTIVITY 2Practise a needs statement
Role-play asking for space in a fictional disagreement.
- ACTIVITY 3Review a safe calming strategy
Test one safe response when calm and review it.
TRY SOMETHING INTERACTIVE
Make a choice. See what happens.
This is a fictional situation. Choose the response that feels most helpful and explore the feedback. It is not a test, and your choices are not recorded.
MORE WAYS TO LEARNEXTRA ACTIVITY 4 EXTRA ACTIVITY 5 EXTRA ACTIVITY 6
Three more real-life challenges
Choose the challenges that matter to you. Try them in a safe, supported way where needed. Ticking a box is only for your own use and is not stored.
What helps me reset?
Try two everyday calming activities when feeling settled and discuss which you prefer.
A different ending
Read a fictional disagreement and suggest a respectful way to ask for space or help.
For practitioners · optional demonstration
Talk through this activity with Dawn
Try an AI voice demonstration about this skill using made-up examples. This is a restricted adult or staff-supervised pilot, not an unsupervised service for young people. You do not need AI to complete the activities.
Learn about the Dawn AI pilot →Review and save my own goal in My Nexsteps →
The voice guide does not save or mark this activity as completed. Do not enter personal case details.
My progress, my choices
Choose an activity and work at your own pace. When you try it, tick the box and reflect on what went well. There is no test to pass, and using support is an achievement too.
This activity is private to this browser page. Your answers are not sent to Nexsteps or saved. Do not include private personal details.
Create a Life Map missionMake this part of your own journey
Choose an activity linked to a goal that matters to you. Try it with the support you prefer, reflect on what worked and add your achievement to your personal progress record.
Plan a goal and review progress → Explore My Life. My Future. My Way. →Who is this for?
Young people aged 16–18 preparing for adulthood, including young people looked after or in supported accommodation. Key workers, personal advisers and other trusted adults can support each activity. Some activities also suit care-experienced young adults.
Learn · Try · Practise · Evidence · Review · Progress
Agree the young person’s goal, the support and any safety arrangements. Use fictional examples for sensitive topics and follow safeguarding procedures. Record only necessary evidence; never put private disclosures or identifying details into public website forms.
Want the full workbook?
The complete Nexsteps workbook includes guided worksheets, fictional scenarios and progress reviews for practitioners and young people.
Enquire about the workbook