Brain 101 for Kids · Lesson 5
Feelings and the brain
Happy, sad, scared, angry, excited: all feelings are okay! Your brain makes feelings to help you, and it has clever tricks to help big feelings calm down.
Your brain's feeling team
Tap Meet the feeling team
👆 Tap a part to meet it.
Amygdala: the alarm (say: uh-MIG-duh-luh)
A small, almond-shaped part deep in your brain. You actually have two, one on each side. It quickly notices things that might be dangerous and rings the alarm, even before you have had time to think.
Hippocampus: the memory keeper (say: hip-oh-CAM-pus)
Shaped a bit like a seahorse. It helps you remember what happened, where and when, like "the dog that barked at me was at the park."
Prefrontal cortex: the wise coach
Right behind your forehead. It helps you stop and think, make plans and calm the alarm. It keeps growing until people are in their mid-20s, so practicing calm-down tricks really helps it get stronger!
When the alarm goes off
When your amygdala senses danger, it tells your body to get ready. A chemical called adrenaline (say: uh-DREN-uh-lin) makes your heart beat faster, your breathing quicker and your muscles tight. This is called fight, flight or freeze. It helps if a real danger comes along. But sometimes the alarm rings for things that are not really dangerous, like a spelling test or a new school. That's when your wise coach can help you calm down.
Pick How are you feeling?
Tap a feeling to see what it can feel like in your body, and an idea to try.
😊 Happy
In your body: Your body may feel light and bouncy, and you might smile or laugh.
Try: Share it! Tell someone about the good thing, or draw it.
😢 Sad
In your body: You might feel heavy or tired, or want to cry. Crying is okay.
Try: Hug someone you trust, cuddle a pet, or talk about what happened.
😟 Worried or scared
In your body: Your amygdala rings the alarm: a fast heartbeat, quick breaths, butterflies in your tummy.
Try: Try slow bubble breaths, and tell a grown-up what is worrying you.
😠 Angry
In your body: You might feel hot, with tight fists and a fast heart.
Try: Pause. Take 5 slow breaths, squeeze a pillow, or go for a walk before you talk.
🤩 Excited
In your body: Your heart may race and you might feel wiggly, a lot like nervous!
Try: Jump around to use the energy, then take a slow breath to get ready.
Calm-down tricks your brain loves
Breathe Bubble breathing
Breathe in while the bubble grows (4 seconds). Breathe out slowly while it shrinks (6 seconds). We'll do 5 rounds.
- Name it to tame it: say how you feel, like "I feel frustrated." Brain scans of grown-ups show that putting feelings into words can quiet the alarm.
- Move your body: jump, stretch, dance or take a walk.
- Talk to someone you trust: a parent, teacher, friend or school counselor.
- Use your senses: find 5 things you can see, 4 you can touch and 3 you can hear.
Try it! Make a "feelings weather report" each morning: are you sunny, cloudy, rainy or stormy today? There is no wrong answer!
Quiz 3 quick questions
1. Which part of the brain is like an alarm?
2. Which trick can help calm big feelings?
3. Is it okay to feel angry sometimes?