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Rainbow of Emotions App: Build Emotional Regulation & Interoception Skills

Evidence-Informed • Neuro-Affirming • Customisable

Help children, adolescents and adults identify and understand emotions, notice body clues, understand emotional intensity, choose personalised strategies and reflect on what works.

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Safe • Private • Your data belongs to you
Personalised
to the individual
Interoception
& body awareness
For all ages
Personalised to individual needs
Track progress
over time
rainbowofemotions.app
app screenshot
Dolly Bhargava
Created by Dolly Bhargava
NDIS Registered Specialist Behaviour Support Practitioner & Speech Pathologist

How to Use the Rainbow of Emotions App

Six simple steps, personalised to the individual at every stage.

1

Recognise

Choose the emotion that best describes how you feel.

app screenshot
2

Notice

Recognise the body clues that match your experience.

angry can feel like
3

Rate

Identify the intensity of the emotion using a personalised scale.

intensity scale
4

Choose

Select a personalised regulation strategy that may help.

choose tool
5

Check In

After using the strategy, check in again and see how you feel now.

check in
6

Reflect

Review what helped and recognise what worked.

reflection

Each step can be customised to the individual, supporting emotional awareness, interoception and the development of lifelong emotional regulation skills.

Who Is the Rainbow of Emotions App For?

Designed for children, adolescents and adults, and personalised to suit different communication styles, developmental levels and support needs.

Occupational Therapists

Support interoception, body awareness, emotional regulation and independence.

Speech Pathologists

Develop emotional vocabulary, communication of internal experiences and social understanding.

Psychologists

Support emotional awareness, coping skills and mental wellbeing.

Behaviour Support Practitioners

Use evidence-informed strategies to reduce behaviours of concern and build skills.

Schools & Educators

Build regulation skills across the classroom and whole-school communities.

Disability Support Providers

Empower participants to recognise emotions and choose strategies that work for them.

Families & Carers

Strengthen connection and support emotional wellbeing at home and in daily life.

Personalise Every Step

Tailor the Rainbow of Emotions App to reflect the individual.

Emotions

Personalise names, images, symbols, colours and voices.

Body Clues

Select or create body clues that reflect how the individual feels.

Intensity Scales

Choose an intensity scale that suits the individual, such as 0-3 or 0-10.

Regulation Strategies

Create a personalised toolkit of strategies that work.

Visual Supports

Use familiar photos, symbols, colours and language.

Progress & Reflection

Review check-ins, strategies used and what helped over time.

More Ways to Build Emotional Regulation Skills

Extend emotional regulation learning beyond the app with practical resources and professional learning.

The App

Rainbow of Emotions App

Build emotional regulation and interoception skills with an experience personalised to the individual.

  • Identify emotions
  • Notice body clues
  • Understand intensity
  • Choose personalised strategies
  • Check in and reflect
Subscribe Now →
Facilitator's Guide and Workbook

Taking CHARGE of My Rainbow of Emotions

book cover

Practical activities, forms and visual supports to help individuals develop emotional awareness and regulation skills.

Buy the Book →
Online Course

Guiding the Development of Emotional Regulation Skills

online course

Self-paced online learning for adults supporting emotional regulation development.

  • Self-paced learning
  • Evidence-informed
  • Practical strategies
  • For professionals and parents
  • Free copy of the workbook included
Enrol in the Course →
Evidence-Informed
Based on research and best practice.
Neuro-Affirming
Strengths-based and inclusive approach.
Secure & Private
Your data is protected and never shared.
Dolly
Created by Dolly Bhargava
NDIS Registered Specialist Behaviour Support Practitioner & Speech Pathologist.
Dolly

Meet the Creator

Dolly Bhargava is an NDIS Registered Specialist Behaviour Support Practitioner and Speech Pathologist. The Rainbow of Emotions App grew out of her work with children, adolescents and adults across homes, schools, clinics and community settings - people who needed more than being told to calm down.

She is also the author of the Taking CHARGE of My Rainbow of Emotions Facilitator's Guide and Workbook, and creator of the Guiding the Development of Emotional Regulation Skills online course. The Rainbow of Emotions App is made in Australia and designed for use at home, at school, in clinics and in the community.

Emotional Regulation, Explained

Four terms you will meet across the Rainbow of Emotions App - in plain language.

What is emotional regulation?

The developing ability to recognise a feeling, notice how it shows up in the body, understand how strong it is and choose something that helps. It is a skill built gradually with support - not the result of being told to calm down.

What are body clues?

The personal physical signs that come with an emotion - a hot face, tight muscles, a racing heart, restlessness. Body clues differ from person to person, which is why the Rainbow of Emotions App personalises them rather than prescribing them.

What is emotional intensity?

Emotions are not simply on or off - they change in strength. Different levels of intensity can call for different support. The Rainbow of Emotions App allows the intensity scale to be personalised to the individual, such as 0-3 or 0-10.

What is co-regulation?

A supportive person helping someone feel safe, understand their emotional experience and access strategies that may support regulation. The Rainbow of Emotions App can be used independently or alongside a supportive person, depending on the individual’s needs and preferences.

Happy Proud Angry Sad Worried Tired Calm Content Excited

Emotion Wheels and Feelings Wheels Can Support Emotional Awareness

Emotion wheels and feelings wheels are valuable tools that can help people identify, name and understand their emotions and build emotional vocabulary.

The Rainbow of Emotions App builds on emotion identification by guiding the individual through a personalised pathway: recognise the emotion, notice body clues, rate intensity, choose a personalised strategy, check in and reflect on what helped.

Learn more about emotion wheels & emotional regulation →

Frequently Asked Questions

Quick answers about the Rainbow of Emotions App.

What is an emotional regulation app?
An emotional regulation app supports people to develop skills to recognise, understand and respond to emotions. The Rainbow of Emotions App guides the individual through a personalised pathway: recognise the emotion, notice body clues, rate emotional intensity, choose a personalised regulation strategy, check in and reflect on what helped.
How is the Rainbow of Emotions App different from other emotional regulation apps?
The Rainbow of Emotions App supports more than emotion identification or tracking. It guides the individual through a complete personalised pathway: recognise the emotion, notice body clues, rate intensity, choose a personalised strategy, check in and reflect on what helped. Each stage can be personalised to the individual, supporting emotional awareness, interoception and the development of emotional regulation skills.
What is interoception?
Interoception is the ability to notice and understand signals from within the body, such as a racing heart, butterflies in the stomach, tight muscles, feeling hot or feeling tired. These body clues can provide important information about emotional experiences. The Rainbow of Emotions App supports individuals to notice their personalised body clues and connect these with the emotion they are experiencing.
Can the Rainbow of Emotions App be used in schools?
Yes. The Rainbow of Emotions App can be used in schools to support emotional awareness, interoception and emotional regulation skill development. It can be incorporated into individual support, classroom wellbeing and social and emotional learning, and used across the school day.
Who can use the Rainbow of Emotions App?
The Rainbow of Emotions App is designed for children, adolescents and adults, including neurodivergent and neurotypical individuals. It can be personalised to the individual’s emotions, body clues, emotional intensity and regulation strategies, making it suitable for use by individuals together with families, educators, allied health professionals, behaviour support practitioners and disability support providers.
What is an emotional check-in?
An emotional check-in involves noticing and identifying how you are feeling at a particular point in time. In the Rainbow of Emotions App, the individual checks in with their emotion and, after using a personalised regulation strategy, checks in again. This supports reflection on whether the strategy helped and what may be useful in the future.
What is an emotion wheel?
An emotion wheel, sometimes called a feelings wheel, is a visual tool that organises emotions to help people identify, name and develop a greater understanding of what they are feeling. Emotion and feelings wheels can be valuable tools for developing emotional vocabulary and emotional awareness. The Rainbow of Emotions App builds on emotion identification by guiding the individual through body clues, emotional intensity, personalised regulation strategies, check-in and reflection.
Is the Rainbow of Emotions App an emotion wheel app?
The Rainbow of Emotions App supports emotion identification as part of a broader emotional regulation pathway. Emotion wheels and feelings wheels can help people identify and understand emotions. The Rainbow of Emotions App supports the individual to continue from identifying an emotion to noticing body clues, rating emotional intensity, choosing a personalised regulation strategy, checking in and reflecting on what helped.
How can the Rainbow of Emotions App support the Australian Curriculum?
The Rainbow of Emotions App can support the development of skills associated with the Australian Curriculum’s Personal and Social Capability, including recognising emotions, developing self-awareness and learning strategies to support emotional regulation. The app provides a structured and personalised way for students to practise these skills.
Can the Rainbow of Emotions App be used for autism?
Yes. The Rainbow of Emotions App can be personalised for autistic individuals, including their emotions, body clues, emotional intensity and preferred regulation strategies. Its neuro-affirming approach recognises that emotional experiences and regulation needs differ between individuals rather than expecting everyone to experience or regulate emotions in the same way.
Can the Rainbow of Emotions App be used for ADHD?
Yes. The Rainbow of Emotions App can support individuals with ADHD to recognise emotions, notice body clues, identify emotional intensity and access personalised emotional regulation strategies. The app can be customised around the individual rather than providing the same regulation strategies for everyone.
Is the Rainbow of Emotions App only a feelings app for kids?
No. The Rainbow of Emotions App is designed for children, adolescents and adults. The same emotional regulation pathway - recognise, notice, rate, choose, check in and reflect - can be personalised to the individual’s age, communication style, abilities and support needs.
Is the Rainbow of Emotions App evidence-informed?
Yes. The Rainbow of Emotions App has been developed using evidence-informed principles relating to emotional regulation, emotional literacy, interoception, Positive Behaviour Support and neuro-affirming practice. It was created by Dolly Bhargava, an NDIS Registered Specialist Behaviour Support Practitioner and Speech Pathologist.
How does the Rainbow of Emotions App help build emotional regulation skills?
The Rainbow of Emotions App provides repeated opportunities to practise a structured emotional regulation pathway: recognise an emotion, notice associated body clues, rate its intensity, choose a personalised strategy, check in afterwards and reflect on what helped. With support and repeated practice, the individual can develop greater awareness of their own emotional experiences and the strategies that may help them.

Every Person. Every Emotion. Your Journey.

Build emotional regulation and interoception skills with an experience personalised to the individual.

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