Emotional Regulation Worksheet for 13-Year-Olds | PE (VC2HP8P06)

Instructions

1. Read through each section carefully. The worksheet is designed like a sports playbook to help you understand and manage your emotions.
2. Complete the activities in each part. You will be matching, brainstorming, solving problems, and reflecting on your own experiences.
3. Use a pen or pencil to write your answers directly on the worksheet. There are no right or wrong answers for the reflection questions—your personal experience is what matters.
4. Try the optional "Challenge Quest" at the end if you want to explore the topic further.
5. Once you are finished, you can check your answers for Parts 1 and 3 in the Answer Key at the end.

Part 1: The Pre-Game Huddle – What Do Emotions Feel Like?

Strong emotions don't just happen in your head; you feel them in your body. This is a key part of how physical activity and emotions are linked. Draw a line to match the emotion on the left with a common physical sensation on the right.

Part 2: Scouting Report – Identifying Your Emotional Influences

Just like a scout analyses the competition, we need to analyse what influences our emotions. These factors can be internal (coming from inside you) or external (coming from the world around you). Brainstorm at least three factors for each category below.

Part 3: The Game Plan – Devising Your Strategies

Now that you know what influences your emotions, it's time to create a game plan. A good strategy helps you manage your emotions in a healthy way so you can stay in the game.

Scenario A: The Missed Shot

You are playing a team sport and miss a crucial shot, letting your team down. You feel a hot rush of frustration and embarrassment. What's the best immediate strategy?

1. Blame a teammate for passing the ball badly.
2. Take a deep "box breath" (breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4) and refocus on the next play.
3. Stomp your foot and avoid eye contact with your coach.

The best strategy is: ________

Why is this strategy more effective than the others?

Scenario B: The Group Project Panic

You've just been assigned a big group project that is due in two days. You feel overwhelmed and anxious just thinking about all the work. Devise a 3-step strategy to manage this feeling and get started.

Step 1:

Step 2:

Step 3:

Part 4: Post-Game Analysis – Reflection and Application

The best athletes and performers reflect on their performance to improve. Think about how you can apply these ideas to your own life.

1. Think of a time in the past week when you felt a strong emotion (like stress, excitement, or disappointment). What was the situation, and what internal or external factors do you think influenced your feelings?

2. Physical activity can be a powerful strategy for managing emotions. Describe one physical activity (e.g., going for a run, shooting hoops, dancing) that helps you feel better when you are stressed or upset, and explain why it works for you.

3. Look back at the strategies you devised in Part 3. Which one do you think you could realistically use the next time you feel overwhelmed, and what would be the first sign that you need to use it?

Challenge Quest (Optional Extension)

Design an "Emotional First-Aid Kit." This isn't for physical injuries, but for emotional ones. In the box below, list or draw 4 things you would put in your kit to help you or a friend manage a tough emotional moment. For each item, write one sentence explaining why you chose it.

Answer Key

Part 1: The Pre-Game Huddle

• 1. Anxiety / Nervousness → D. "Butterflies" in your stomach, racing heart
• 2. Anger / Frustration → C. Clenched fists, tight jaw, feeling hot
• 3. Excitement → E. Bouncing your leg, feeling energetic and restless
• 4. Sadness → A. A heavy feeling in your chest, low energy
• 5. Surprise → B. A sudden jolt of energy, wide eyes

Part 2: Scouting Report

Answers will vary. Example answers include:

• Internal Factors: Hunger/thirst, tiredness, negative self-talk, memories, physical pain, hormones.
• External Factors: A difficult homework assignment, an argument with a friend, social media, loud noises, winning a game, praise from a teacher.

Part 3: The Game Plan

• Scenario A: The best strategy is B.
  Why it's effective: It's a constructive coping mechanism that helps you calm your body's physical stress response. Blaming others or showing frustration physically doesn't solve the problem and can negatively affect your team and your own performance.
• Scenario B: Answers will vary. A good strategy will involve breaking the task down and managing the initial feeling of panic. Example answer:
  Step 1: Acknowledge the feeling. Say to myself "Okay, I feel anxious, and that's normal." Take three slow, deep breaths to calm down.
  Step 2: Break the big project into small, simple tasks (e.g., 1. Read the instructions, 2. Message my group, 3. Brainstorm ideas).
  Step 3: Do just the very first small task. This builds momentum and makes the project feel less overwhelming.

Parts 4 & Challenge Quest: Answers are based on personal reflection and creativity; there are no incorrect answers. Look for thoughtful and self-aware responses.