A simple, structured emotional check-in sheet designed to help pupils name what they’re feeling, understand what’s driving it, and identify a next step - without needing an adult to walk them through it.

This one-page worksheet uses a clear four-step framework:

1. Check in: How am I feeling right now?
2. Identify triggers: What might be causing this?
3. Rate it: A 1–5 scale to gauge intensity, with space to explain why
4. Plan: What can I do next to help myself?

Ideal for pastoral offices, nurture groups, ELSA/TA 1:1 sessions, tutor time, or as a calm-down/reset tool during a behaviour intervention. The prompts are open enough to use with a wide age range and are especially useful for pupils with SEMH needs, anxiety, or emotional regulation difficulties who benefit from a predictable, low-demand structure for processing feelings.

Print and go - no prep required. Part of the growing Pastoral & Inclusion Toolkit series of practical, trauma-informed resources for SEND, behaviour, and inclusion teams.