Everyone has big feelings sometimes, like anger, worry, or being super frustrated. Big feelings are normal and okay to have. The tricky part is learning what to do so a big feeling does not lead to a choice you wish you could take back.

Here is a helpful secret: big feelings pass like waves at the beach. A wave rises up, gets really big, and then always rolls back down. Your feeling will get smaller too, even when it feels huge right now.

When a feeling is at its biggest, your thinking brain has trouble working well. That is why you might say or do something you do not really mean. The first step is to help your brain calm down before you decide anything.

One of the best calming tools is slow breathing. Breathe in slowly while you count to four, then breathe out even slower. Slow breaths tell your body that you are safe, and your heartbeat starts to settle.

Taking a short break can help too. You can get a drink of water, hug a stuffed animal, count backward from ten, or step to a quiet spot until the wave rolls down. A short break helps your brain think again.

After you feel calmer, you can solve the problem with your thinking brain back in charge. You might use words to say how you feel, ask for help, or try again. Handling big feelings is a skill you get better at with practice.