Volcano reset 🌋
Sometimes emotions can build up inside us, a bit like a volcano. This activity helps you understand and express big emotions, making it easier to release stress and find healthy ways to cope, like when frustration from a tough day at school or an argument with a friend starts to build up.
This activity is a little different from the others. You’ll work through it one step at a time, stopping to think about each stage as you go.
✅ You will need:
- An empty plastic bottle
- A tray or bowl (to catch any spills)
- Water
- Washing-up liquid
- Food colouring (optional, but makes the eruption more fun!)
- 2-3 tablespoons of bicarbonate of soda
- A cup
- Vinegar
You might also want:
- Paper and a pen to write things down
- Kitchen roll or an old towel for easy clean-up
👤 Getting started
Place an empty plastic bottle in a tray or bowl to catch any mess.
Think of the bottle as you.
Everyone experiences emotions like anger, frustration, stress and worry. These feelings are completely normal. What’s important is finding healthy ways to understand and express them.
💭 What’s building up?
1️⃣ Pour about an inch of water into the bottle.
2️⃣ Add a squirt of washing-up liquid and a few drops of food colouring.
3️⃣ Add 2-3 tablespoons of bicarbonate of soda.
As you add each ingredient, think about things that may have been building up for a while. Things like:
- Schoolwork or exam pressure 📚
- Friendship worries 👥
- Family stresses 🏠
- Feeling tired or not getting enough sleep 😴
- Feeling misunderstood or left out 😔
You could write these down on a piece of paper or simply reflect on them as you go.
⚡ What are your triggers?
Pour some vinegar into a cup.
Before adding it to the bottle, think about the things that can push you over the edge when you’re already stressed. These might be:
- An argument with someone
- A negative comment
- A bad day at school
- Being asked to do something when you’re already overwhelmed
These triggers are often the final thing that causes emotions to spill over.
🌋 Watch it erupt!
Carefully pour the vinegar into the bottle and watch the volcano erupt!
As the foam rises and spills over, think about how emotions can build up over time.
When we don’t notice or deal with what’s bothering us, feelings can sometimes come out in ways we don’t expect, like snapping at someone, shouting, crying or shutting ourselves away.
🤔 Take a moment to reflect
Take a moment to think about:
- What things tend to build up for you?
- What are your biggest triggers?
- What helps you let your feelings out in a healthy way before they reach boiling point?
Remember: all emotions are okay. Understanding them is the first step towards managing them.
💧 Cooling things down
After the eruption, slowly pour some water into the bottle and watch the bubbles settle down.
Just like the volcano, our feelings can calm down too. When emotions feel big, it can help to have ways to cool things down before they boil over.
As you add the water, think about:
- What helps you feel calmer when you’re upset, angry or stressed?
- Who could you talk to if you’re having a tough day?
- What activities help you relax and reset?
Your calming strategies might include:
- 🎧 Listening to music
- 🚶 Going for a walk
- 🎮 Playing a game
- 📱 Messaging a friend
- 🎨 Drawing or being creative
- 🌬️ Taking some slow, deep breaths
- 📖 Reading or watching something you enjoy
- 🟢 Using a sensory activity, like slime or playdough (Explore your Wellbeing toolkit to discover how to make these and for more sensory ideas to try!)
💚 Final reflection
The volcano shows how feelings can build up, erupt, and then gradually settle again. Everyone experiences big emotions sometimes. The key is noticing what’s building up, understanding your triggers, and finding healthy ways to cool things down.
Take a moment to write down three things you can do to help yourself feel calmer the next time your emotions start to bubble up.
