Anger, sadness, hurt, guilt and shame aren't mistakes — they are signals. You don't have to hide them or fight them; you can learn to listen and let them pass. This small workbook holds 40 short, gentle practices, from one to fifteen minutes each, for the moments when feelings run high. Open it at any page — you don't have to read in order. Inside: • Recognising a feeling — checking in, the exact word, where the feeling lives, the feelings thermometer, "What's the message?" • When I'm angry — freeze frame, cold water, the unsent letter, what's under the anger, a boundary in words. • When I'm sad — permission to be sad, comfort for five senses, one small task, reach out to someone. • Hurt, guilt, shame — hurt and expectations, the responsibility pie, repair what you can, "the action, not me", the critic and the friend. • Accept and let go — ride the wave, a guest in the house, make room, open palms, "thank you, you can go". This is a practice journal: each practice comes with clear steps, why it helps, and its own journal page to write in — the date, how you feel before and after (0–10), the writing task with lined space, and what changed or helped. At the end — a "21 days with my feelings" journal and a page for your own feelings vocabulary and supports. Illustrated in soft watercolour, in full colour. Tiffany — a fluffy apricot maltipoo puppy and the author's own dog — opens every part of the book and keeps you quiet company in small vignettes on the practice pages. A warm, thoughtful gift for someone learning to be gentler with themselves — a friend, a partner, a grown-up child or yourself; there is a dedication page to write who it's for. Inside there is also a readers' discount on the Tishe app: a yearly subscription with 3 months free. The book is linked to the Tishe app, which offers 200+ practices with timers, a 30-second mood check-in and journal, 21-day programmes and a gentle daily reminder. This book is gentle everyday support and does not replace a doctor or therapist.