Tough Moves for Big Feelings
Papita Smash’s Guide to Crushing Emotions (the Right Way)
Hey, you! Yeah, you! The one who feels like a volcano ready to blow, or a storm cloud stuck in their chest.
This book is for tough kids—like you—who need cool tools to handle the big stuff. Feelings like anger, fear, sadness, and anxiety? They’re not the enemy—they’re just signals. We’re gonna learn how to handle them like a boss.
Your Guide for Tough Emotions
Here’s the deal: Every tough kid needs tools. Not wimpy stuff—cool tools. And guess what? I’ve got them right here. Use them, and you’ll feel stronger, calmer, and ready to tackle anything. Let’s dive in!
Tool #1: THE SMASH
Feeling: Anger
What to Do:
1. Grab a giant inflatable mallet (or a pillow if you don’t have one).
2. Name your anger. Say, “This is my ‘math test meltdown’ anger!” or “This is my ‘they took my toy!’ rage!”
3. Smash! Hit your bed, the couch, or an old cardboard box. Pretend you’re smashing the problem into tiny little pieces.
4. When you’re done smashing, take a deep breath. Feel the fire cool off.
Why It Works: Smashing gives your body a way to let out all that energy in a way that doesn’t hurt anyone (or anything important). Anger doesn’t stand a chance!
Tool #2: THE WOLF BREATH
Feeling: Anxiety
What to Do:
1. Pretend you’re a wolf in the forest. Stand strong.
2. Take a big sniff through your nose (like you’re smelling something delicious).
3. Blow out through your mouth like you’re blowing down a house of sticks.
4. Repeat 5 times.
Why It Works: Wolf Breath helps your brain chill out and realize everything’s gonna be okay. It’s like hitting the “pause” button on a scary moment.
Tool #3: THE SHADOW BOXER
Feeling: Fear
What to Do:
1. Think of what’s scaring you. Maybe it’s a big test or the monster in the closet.
2. Get into a boxing stance (feet apart, fists up).
3. Punch the air! Jab, hook, uppercut—give that fear what it deserves!
4. After a minute or two, take a big breath and say, “I’m stronger than my fear.”
Why It Works: Moving your body helps you fight back against fear. Punching the air feels awesome and reminds you that you’re braver than you think.
Tool #4: THE CRY LIKE A CHAMP TRICK
Feeling: Sadness
What to Do:
1. Find a quiet spot—your room, under the covers, or with someone you trust.
2. Let the tears come. Cry hard, like you mean it.
3. When you’re done, grab a glass of water or hug a favorite stuffed animal.
Why It Works: Crying is your body’s way of letting go of heavy stuff. Even tough kids cry—it’s like cleaning out your emotional backpack so it’s lighter to carry.
Tool #5: THE PAPER TIGER TRICK
Feeling: Overwhelmed
What to Do:
1. Draw your big feelings as a tiger. Give it stripes, sharp teeth, whatever you want.
2. Look at your tiger and say, “You’re just paper. You can’t hurt me.”
3. Crumple it up, tear it apart, or toss it in the trash.
Why It Works: Big feelings can seem scary, but they’re often smaller than you think. Turning them into a paper tiger shows you’re in control.
Tool #6: THE “MOTION MASTER” DANCE BREAK
Feeling: Sadness or Restlessness
What to Do:
1. Play your favorite song—something loud and fun!
2. Dance like nobody’s watching. Jump, spin, stomp, or do your own moves.
3. When the song ends, take a deep breath and notice how much better you feel.
Why It Works: Moving your body gets the feel-good chemicals in your brain (like dopamine) flowing. Music is also a powerful way to shift emotions.
Tool #7: THE TOUGH GUY MEDITATION
Feeling: Stressed, Angry, or Out of Control
What to Do:
1. Sit down like a warrior—legs crossed, back straight, and hands resting on your knees.
2. Close your eyes or stare at a spot on the floor.
3. Breathe in deeply through your nose for 4 seconds. Hold it for 4 seconds. Then breathe out through your mouth for 6 seconds.
4. Picture yourself as a mountain—strong, steady, and unshakable. Let your feelings be like clouds passing by. They come, but they don’t stick around.
5. Do this for 1 minute (or longer if you’re up for it).
Why It Works: Meditation isn’t about being soft—it’s about staying cool under pressure. Tough kids know how to keep their heads in the game, and meditation helps you do that by calming your body and sharpening your mind.
Tool #8: THE PRAY LIKE A CHAMPION MOVE
Feeling: Overwhelmed, Sad, Scared
What to Do:
1. Find a quiet place where you can be alone or with someone you trust.
2. Sit or kneel and close your eyes.
3. Talk to God (or a higher power if that’s what feels right to you) like you’d talk to a friend. Tell them everything—what’s on your mind, what you’re scared of, or what’s making you sad.
4. Ask for strength, calm, or whatever you need in that moment.
5. End by saying “thank you” for something good in your life, no matter how small it might seem.
Why It Works: Praying helps you feel less alone and reminds you there’s something bigger than your feelings. It’s like a reset button for your heart and mind. Plus, when you focus on gratitude, it’s easier to feel strong and calm.
Hey, tough kid, you’ve just unlocked a treasure chest of moves. Next time you feel a big emotion, pick a move or two and show it who’s boss.
Remember: Tough doesn’t mean hiding your feelings—it means handling them in cool, powerful ways. Now go out there and crush it! (But maybe not with a real mallet.)