Wave Rider Booklet
My Therapy Toolkit
WAVE RIDER
BOOKLET
A collection of beautiful tools to help me understand my emotions, calm my body, and ride every wave with strength.
Color inside the waves!
Wave Rider: ______________________
First Voyage: ______________________
"You can't stop the waves, but you can learn to surf." — Jon Kabat-Zinn
01. Wave Metaphor
Wave Rider Booklet
Emotions Come and Go Like Waves
Just like waves in the ocean, emotions rise up, reach a peak, and naturally wash away on their own. We do not need to fight or fear the wave—we can notice it, breathe through it, and watch it pass.
The Messages in Our Waves
🌧️ SADNESS
Why it helps (Adaptive): It signals that we need comfort, helps us slow down to heal, and connects us with those who care.
What it feels like (Normative): Feeling heavy, tearful, quiet, or needing a soft hug.
🌋 ANGER
Why it helps (Adaptive): It warns us when our boundaries are crossed, shows us what we value, and gives us energy to make adjustments.
What it feels like (Normative): Hot face, tight fists, fast heart, loud voice.
🦉 FEAR & ANXIETY
Why it helps (Adaptive): It acts like a lighthouse, alerting us to potential dangers so we can prepare and stay safe.
What it feels like (Normative): Butterflies, fast breaths, looking around, feeling alert.
☀️ JOY
Why it helps (Adaptive): It motivates us to learn, build deep connections, explore, and restfully restore our energy.
What it feels like (Normative): Smiling, laughter, warm chest, wanting to share.
My Wave Right Now
Color or draw a circle on the wave below to show where your current feeling is!
1. Rising
Peak
3. Passing
Self-Reflection Challenge:
What is one helpful message your sadness or anger has brought you this week?
02. Deep Breathing
Wave Rider Booklet
Wave Breathing Guide
Trace your finger along the wave below. Breathe in deep as you go up, hold at the peak, and let it out slow as you slide down.
1
Start Inhale
2
Hold (3s)
3
Exhale Slow
4
Hold (3s)
5
Quiet Mind
Try doing this 3 full times. How does your body feel now?
The 5-4-3-2-1 Anchor
When the waves feel too rough, look around you and drop your anchor with this exercise.
5
Things you see:
4
Things you physically feel:
3
Sounds you can hear:
2
Things you can smell:
1
👅 Thing you can taste:
03. Body & Voice Tools
Wave Rider Booklet
Squeeze & Release (PMR)
Let tension drift away by squeezing muscles tight like a wave building, then letting go like the wave crashing!
Step 1: The Lemon Squeeze
Squeeze both of your hands together tight, like you are squeezing fresh lemonade. Hold for 5 seconds... then relax your hands completely.
Step 2: The Turtle Shell
Pull your shoulders all the way up to your ears, hiding like a turtle in its shell. Hold for 5 seconds... then drop them completely flat.
Step 3: Mud Squish
Curl your toes and push your feet hard into the floor, like you are squishing warm sand. Hold for 5 seconds... then release.
Asking for Help: My Voice
When waves feel too high, remember that it is courageous to ask for backup. Practice these words out loud.
1. Trace & complete to voice your feel:
"I am feeling __________________ and I need __________________."
2. Trace this asking stem:
To use when you want physical or active help:
Can you please help me with this?
3. Trace this listening stem:
To use when you just want someone to listen:
I just need someone to hear me out.
04. Self-Talk (I)
Wave Rider Booklet
Positive Waves: My Self-Talk
The words we say to ourselves act like steering a ship. Practice reading these statements aloud, then trace them carefully to help them stick inside your mind.
Wave 1 Read: "I can ride this wave of emotion."
I can ride this emotional wave.
Wave 2 Read: "This feeling has a start and an end."
This feeling will pass on its own.
Wave 3 Read: "I am safe and supported right now."
I am safe in this present moment.
Wave 4 Read: "I am strong enough to handle this."
I am strong and capable.
Flip the page for even more power affirmations! 🌊
05. Self-Talk (II)
Wave Rider Booklet
Empowered Seas: My Strength Statements
Your voice holds incredible power. Let's trace and practice these sentences that emphasize your choices, your growth, and your boundaries!
Wave 5 Read: "I am in charge of how I react."
I am in control of my choices.
Wave 6 Read: "My voice and my feelings have value."
My voice and feelings matter.
Wave 7 Read: "It is helpful and brave to rest."
It is okay to take a calm break.
Wave 8 Read: "I am proud of my hard work."
I am proud of my progress.
My Personal Wave Statement:
Write down your favorite positive thought, or draw a picture of yourself successfully surfing your waves of emotions!
