CTRL+ALT+FEEL: A Teen’s Guide to Understanding & Owning Their Feelings

A Teen’s Guide to Understanding & Owning Their Feelings
For tweens & teens (ages 10–17)

CTRL ALT FEEL is a guided journal for teens who feel big emotions and need a safe space to make sense of them. Created by a psychologist and educator with over 15 years’ experience, it helps young people put words to what they’re feeling, understand why, and discover healthier ways to cope.

Who is this journal for?

• Teens who feel overwhelmed, stressed, or “all over the place” emotionally
• Young people who find it hard to talk about their feelings out loud
• Parents and carers who want to support their teen’s emotional wellbeing without pushing or prying
• School counsellors, therapists, and educators looking for a practical, teen-friendly resource

What’s inside

• Understanding emotions
  Short, accessible explanations about what emotions are, why we have them, and how they show up in the body and mind.
• Naming and noticing feelings
  Prompts to help teens recognise patterns in their thoughts, feelings, and behaviours, and build a richer emotional vocabulary.
• Exploring triggers and thoughts
  Space to explore what might be behind certain feelings, using evidence-informed ideas from CBT and other therapeutic approaches.
• Coping tools and strategies
  Exercises that invite teens to experiment with different ways of calming, grounding, and caring for themselves when things feel intense.
• Reflection and growth
  Check-ins and reflection pages to help them notice changes over time, celebrate small wins, and build self-awareness.

Why this journal works

• Designed by a psychologist and educator with over 15 years’ experience supporting children and teens
• Informed by approaches such as CBT, ACT, DBT skills, and Social and Emotional Learning (SEL)
• Written in clear, accessible language – no jargon, no labels, no diagnosis
• Teen-friendly layout that feels mature and respectful, not childish or clinical
• Focuses on skills, self-understanding, and self-compassion, rather than “fixing” or judging

How teens can use this journal

• Decompress after a difficult day at school or at home
• Process a specific event, argument, or change
• Check in with themselves when they feel “off” but don’t know why
• Explore their inner world quietly, without having to explain everything to someone else

• Offer it as a private space that belongs to their teen
• Gently invite them to try a few pages when they’re calm (not in crisis)
• Use the prompts as optional conversation starters if the teen chooses to share

• Use selected pages as session prompts or between-session tasks
• Integrate it into small group work or well-being programs

Important notes

• This journal is not a replacement for therapy or professional support.
• It is a supportive tool that can sit alongside other help, giving teens a structured, safe place to explore their feelings.
• Suitable for many neurodivergent teens, especially those who like structure and visuals, though individual needs will vary.