Moods and AttitudesThe weather inside us

You need: Nothing, or a window

1. Look out of a window or step outside together.
2. Say what the weather is: “Sun. Rain. Cloud.”
3. Make a face to match: a smile for sun, a soft frown for cloud.
4. Say, “Sometimes we are sunny, sometimes cloudy. Both are okay.”

“Cloudy outside. Sometimes we are cloudy too.”

You need: A blanket or a soft cushion (stay close)

1. When your child is in a grumbly mood, sit with them and name it: “Grumpy.”
2. Wrap them in a blanket or lay a cushion nearby for a cuddle.
3. Offer water or a snack if it is time. Check for allergies first.
4. Sit for a minute or two, and say, “Cosy. Better soon.”

“Grumpy. Let us get cosy. It will pass.”

You need: Space and a song, or just your voice

1. Move slowly like a drifting cloud, arms floating.
2. Move fast like wind, then stamp softly like rain.
3. Finish with arms open wide like the sun.
4. Rest together on the floor and take a slow breath.

“Cloud, wind, rain, sun. Look at us dance!”

You need: Nothing

1. Sit together. Say, “Time for the inside weather report.”
2. Ask, “What is the weather inside you today? Sunny, cloudy, windy or stormy?”
3. Let your child answer with words, a face or a body shape.
4. Give your own report too, and say, “What might help?”

“Today inside me it is a bit cloudy. How about you?”

You need: Three pieces of paper or three cups, and a pencil or crayon

1. Make three signs: green for calm, yellow for wobbly, red for overwhelmed. Draw a wave, a zigzag and a spike.
2. Say what each Zone means: green is calm and ready, yellow is wobbly and rising, red is overwhelmed.
3. Place a small thing in the zone that matches how you feel now, such as a pebble, a button or a drawing.
4. Say, “All zones are okay.” Do it again later and see if it has moved.

“You are in the yellow Zone. All zones are okay.”

You need: Nothing, or cotton wool or paper scraps

1. Imagine a grey cloud sitting above your head.
2. Take a big breath in. Blow the cloud away slowly, as far as it will go.
3. Do it three times. Each time the cloud gets smaller.
4. Ask, “What colour is the sky now?”

“Blow, blow, blow the cloud away. Here comes the sun.”

You need: Paper, pencils or crayons

1. Draw a line for a day. Mark morning, middle and evening.
2. Draw the weather for each time that matches your mood: sun, cloud, rain, storm, rainbow.
3. Add one thing that might have made the weather change.
4. Look at the map. Is there a pattern? What helped?

“Did the weather change during the day? What changed it?”

You need: Paper and a pencil

1. Pick a task you do not like, such as tidying your room or doing homework.
2. Write how you usually approach it: “Ugh, I hate this.”
3. Write a different approach: “I will do five minutes, then a break,” or “I will race the timer.”
4. Try it, and notice if anything changes. The task is the same, but the approach is yours.

“I cannot change the task, but I can choose how I meet it.”

You need: A bag or box, and small objects or drawings

1. Make a kit for a day when the weather is cloudy.
2. Add or draw things that help: a drink, a snack (check for allergies), a book, a game, a photo of a friend.
3. Add a note: “Move, rest, talk or be outside.”
4. Keep it where you can find it and use it when you need it.

“What goes in your kit for a cloudy day?”

You need: A notebook or phone notes

1. Each evening, write today’s weather inside, one or two words, and the Zone: green, yellow or red.
2. Add three quick notes: hours of sleep, whether you moved, what you ate.
3. After a week, read it back. Look for patterns.
4. Choose one small change to test the next week.

“What does my own weather report tell me?”

You need: Paper and a pen

1. Draw two columns: Mood and Attitude.
2. Write ten statements and sort them. For example: “I feel flat today” (mood) and “I will give it a try” (attitude).
3. Choose one situation from your life. What is the mood? What attitude could you try?
4. Talk about which is easier to change, and what would help the other.

“I cannot always change my mood, but I can choose how I meet it.”

You need: Nothing, or a pen

1. Next time you are in a low or grumpy mood, try three things in order: drink some water or eat something, move for five minutes, then talk to someone or step outside.
2. Before and after, rate your mood from 1 to 5 and write it down.
3. Notice what made a difference and what did not.
4. Keep what works, and drop what does not.

“I tried it as an experiment. Here is what I found.”

You need: A notebook

1. Think of the last few days. Write down your mood each day in one word.
2. Next to each, note the conditions: sleep, food, screens, time outdoors, who you saw.
3. Look for links. What tends to come before your best days? Your hardest?
4. Pick one condition to adjust this week, and see what happens.

“I cannot control the weather, but I can look at the conditions.”

You need: A pen and paper

1. Pick something you dread: a lesson, a chore, a conversation.
2. Write your usual attitude in one line. Then write two other approaches you could try.
3. Choose one and try it, even if your mood does not change.
4. Afterwards write down what happened. Did the task feel different? Did you?

“The mood stayed, but my approach changed. Interesting.”

You need: Nothing, or a phone

1. Think of a friend who seems to be in a low or grumpy mood.
2. Decide on one kind, low-pressure thing you could do: send a light message, sit with them, share a snack.
3. Do not try to fix it, and do not take it personally.
4. If you are worried about them, tell a trusted adult.

“I am not trying to fix you. I am just here.”