BIG Feelings IRULE Check-In Notepad

A 50-page guided notepad for working through big feelings one step at a time.

The BIG Feelings IRULE Check-In Notepad is designed to help kids, teens, and adults slow down, name what they’re feeling, notice body signals, understand what may have triggered the feeling, make space for the emotion, and choose a coping tool that helps.

IRULE stands for:

I: Identify the feeling
R: Recognize where it shows up in the body
U: Understand what may have triggered it
L: Let yourself feel it without judgment
E: Employ a coping tool or next step

This notepad can be used at home, in therapy, in school counseling spaces, in calm corners, or as a reflection tool after a difficult moment. 50 pages means 50 chances to pause, check in, and choose what helps.

This notepad can help with:

• emotional check-ins
• therapy homework
• counseling sessions
• parent-child conversations
• teen self-reflection
• stress, overwhelm, anxiety, anger, sadness, or uncertainty
• practicing the pause before choosing a response

Great for:

• teens and young adults
• older kids with support
• parents
• therapists
• school counselors
• educators
• calm corners
• transition times

Big feelings can feel messy. This notepad gives you a place to figure them out.