Have. Feel. Move.
A workbook for kids dealing with
their parents’ divorce.
Divorce can be confusing and sometimes scary,
especially when parents fight a lot.
If your parents are arguing, saying mean things, or making you feel stuck in the middle, this workbook is here to help you!
You are not responsible for their arguments.
This workbook will help you understand your feelings, learn how to feel better, and find ways to stay happy even when things are hard. Let’s start!
1. Understand Your Feelings
Why do feelings get big?
Imagine shaking a bottle of soda. If you open it fast—SPLASH! Feelings work the same way. If you hold them in too long, they might come out in a big way at the wrong time.
What feelings do you have about your parents’ divorce?
☐ Mad – "Why do they have to fight so much?"
☐ Sad – "I miss how things used to be."
☐ Worried – "What if things get worse?"
☐ Guilty – "Is this my fault?"
☐ Confused – "Why can’t they just get along?"
Name the ones that fit you best, or add your own!
2. What do feelings need?
It’s okay to feel!
Some people say, "Just stop being sad." But that doesn’t work! Feelings don’t disappear just because someone tells them to.
Example: If your best friend ignores you, pretending you don’t care won’t make you feel better. Instead, talking to someone or doing something fun might help.
Next time you feel big feelings, try:
Drawing a picture about how you feel
Talking to someone you trust
Writing in a journal
Jumping or running outside
3. What makes you feel upset?
A trigger is something that makes your feelings grow fast, like a match lighting a fire.
Example: Maybe your dad says something mean about your mom, and it makes you upset. Maybe your mom gets mad when you want to see your dad.
What things make you feel bad? Write or draw them out.
Now, write one thing you can do to feel better next time:
“Instead of yelling, I can go to my room and listen to music.”
4. Your bubble of safety
Your personal space is like a bubble. You get to decide who comes in and who stays out. If your parents try to make you take sides, you can say, “I don’t want to be part of this fight.”
Draw a picture of your bubble. Inside the bubble, write things that make you feel safe and happy. Outside the bubble, write things that make you upset or stressed.
How do you feel now?
5. The two-minute feelings dance
This is a fun way to let out big feelings. It might feel silly, but give it a try!
Here’s how to do it:
1. Set a timer for 2 minutes. (on your phone or iPad works!)
2. Every 24 seconds do one of these moves:
Fake yawn (it helps relax your body!)
Roar like a lion (or scream into a pillow)
Laugh as loud as you can (even fake laughing works!)
Pretend to cry (sometimes real tears come out, and that’s okay!)
Shake your whole body (wiggle like crazy!)
Try it now!
How did you feel before?
How do you feel now?
6. Keep going!
You’ve learned how to HAVE feelings, FEEL them, and MOVE them. Now what?
Find something you love to do – coloring, playing, dancing—whatever makes you happy!
Talk to someone who cares – a friend, teacher, or family member.
Remember – Your parents’ problems are not yours to fix.
Final thoughts:
Divorce is hard, but you are strong. Keep being YOU and find joy in the little things each day.
You are loved!
