Inside all of us live different creatures. Sometimes we feel like a butterfly — light, curious and safe. Sometimes like a lion — big, loud and full of energy. And sometimes like a tortoise — hidden away, very still and quiet. All three creatures live in you, and all three are okay!
Right now... which creature feels most like you? 👇
This worksheet is just for you. There are no right or wrong answers — only your answers. Take your time and go at your own pace.
✏️ My Worksheet
Fill in your name and today's date
My name
Today's date
🐾 Which zones do you recognise in yourself?
Do you recognise these three states inside yourself? Tap the ones you feel sometimes.
Are there any other images, creatures or symbols that feel like they represent how you feel sometimes? Write them here!
🎨 Draw or describe your calm state
When you feel safe, calm and okay — what image, creature or symbol feels like it represents that feeling? Draw it or write about it here.
Colour:
Size:
What name would you give this calm feeling or image?
😌 What does your calm state feel like?
When you are in your calm state, what do you notice in your body and mind? Tap any words that feel right, and add your own.
Any other words you'd use to describe how you feel in this state?
Can you feel calm in your body? Write what you notice in each part.
Head & mind
Chest & heart
Tummy
Arms & hands
Legs & feet
🌿 When does your calm state show up?
What helps you get to — or stay in — your calm state? Think about places, people, and things.
🏠 Places where I feel calm
🤝 People who help me feel calm
🎵 Things I do that help
🌈 What my calm state feels like
⭐ Something I want to remember
Finish these sentences in your own words.
All three states happen inside me and they are all...
When I notice my activated or shutdown state, I can try...
One kind thing I know about myself is...
⭐ Well done for exploring your inner states!
Remember — every state you experience is your body trying to keep you safe. The more you notice and name what you feel, the easier it gets to understand what you need. You are doing brilliantly.