In a counselling room, classroom calm corner or teenager’s bedroom, this poster offers a clear way to talk about big emotions without making the young person feel judged or rushed. It is especially suited to teenagers and older children who experience anxiety, emotional overwhelm, stress, anger, panic feelings or low mood, and need a visual coping strategy they can return to when feelings feel intense.
The main idea is “Ride the Wave”, which explains that emotions are not permanent and do not need to be stopped or fought. The poster compares feelings to a wave that rises, peaks and falls, helping teens understand that uncomfortable emotions can pass if they are given time and space.
A five-step process is shown in simple language: notice what you are feeling and where it is in your body, let the emotion be there without pushing it away, focus on something present such as breathing, senses or grounding, ride it out by remembering the feeling will change, and reflect on what would be kind and helpful next. These prompts make it useful for emotional regulation work, anxiety support, therapy sessions, pastoral care, wellbeing displays and home conversations.
Along the bottom, the poster includes self-soothing ideas such as listening to a song, holding something warm or comforting, drawing or writing, moving the body, going for a walk or getting fresh air, and taking slow deep breaths. These practical coping skills can help teenagers build their own calming toolkit and choose an action that feels manageable during a difficult moment. The PDF credits Edita Stiborova.
