When feelings are big, words don’t always show up

And pushing for a perfect explanation can make the moment worse.

This free Feelings Check-In Worksheet (Teen + Parent Version) offers a low-pressure way to name emotions, notice body signals, and identify needs—without forcing eye contact, long conversations, or “talk it out” demands.

It’s designed for autistic teens and the adults supporting them, with options to circle, point, choose numbers, or use short phrases.

What you’ll get inside

• A quick check-in (choose feelings, energy level, stress level)

• Body signal prompts (tight, heavy, buzzy, tearful, stuck, etc.)

• A “biggest problem” list (noise, demands, people, transitions, school pressure)

• A “what I need right now” support menu (quiet, movement, pressure, food, texting, etc.)

• Parent co-regulation prompts and supportive scripts

• An optional “next time” plan to reduce repeat blowups

This worksheet is for you if…

• Your teen shuts down, snaps, or withdraws when asked: “What’s wrong?”

• You want a calmer way to check in that doesn’t feel like an interrogation

• You’re trying to build emotional awareness without pressure or shame