Zones of Regulation
Name 2 feelings for each zone: green, yellow, red, and blue
Green = happy, focused, calm
Yellow = confused, nervous, excited, energetic
Red = angry, upset, frustrated
Blue = sad, tired, sick, bored
What are the main components of the calm cycle?
A situation happens --> we have certain thoughts about the situation --> we have feelings that are influenced by our thoughts --> we act based off of our thoughts and feelings of the situation
Explain 'Coping Skills' and give 3 examples.
Coping skills are skills I use to regulate my emotions so that I can be calm and focus on the present.
Examples: breathing strategies, exercise, playing sports, art, spending quality time with quality people, reading, journaling, positive self-talk, etc.
Can we control our feelings or thoughts or both?
We can more easily change our thoughts which help change our feelings
How do you make slime?
Glue and activator (eye drops/ borax solution)
Optional: shaving cream, lotion, fillings, etc.
What is NOT a green zone feeling? Is it Happy, Calm, Engaged, Excited, or Focused?
Bonus: What zone is it actually in?
Excited (Yellow Zone)
A. My and Denise thought they forgot their homework! But it's summer so there is no homework.
B. Gavin was nervous about the water balloon activity. But Jackson reassured him that it would be fine as long as Gavin can run fast enough.
C. April and Mia were smiling because they got extra recess time.
D. Julissa found it weird that summer school is already ending. Didn't it just start?
B
What are 2 different breathing strategies
Box breathing, bubble breathing, rainbow breathing, belly breathing, 5-finger breathing, etc.
Change the negative thoughts below:
1. I'll never make the soccer team.
2. I don't like Summer School and that's not going to change.
3. My teacher is mad at me. She hates me. Everyone hates me.
BONUS: Explain how negative thoughts can affect you.
1. I'm going to try my hardest at tryouts and I can keep practicing. I can even join a club if I really want to.
2. I'm glad I get to see my friends still and other people I may not be able to see as often if I wasn't at Barton. I like playing some of the games. I like... I'm going to make the most of it!
3. Maybe she's not mad at me. I don't know that for sure. I can keep trying to do my best.
Bonus: Negative thoughts can lead to prolonged sadness, low self-esteem, more self-isolation, etc.
What is the one letter in the alphabet that does not appear in any US state names?
Q
Talk about any character who is often in the red zone that is NOT IN INSIDE OUT. Also include what this character could do to move to the green zone and how their life could be better with this strategy.
Example: Hulk ; Hulk could meditate to control his anger and not destroy everything around him
Which ones are thoughts?
A. Jailyn smiled and sat next to Kaiylin and Natalie.
B. Emily and Julissa found it weird that a calculator was missing from the classroom. Why would someone take a calculator? They're usually cheap!
C. Derek talked to Gustavo and was confused with what Gustavo said.
D. MiCalvin asked Ms. Jackson, "Did you know lunch is in 10 minutes?"
E. Victoria was daydreaming about what she will do over the weekend. Maybe swimming? Going to the store? Maybe seeing some friends?
F. Jameson is so excited to go home and get a snack from 7-11
G. Zeus popped a stress ball and it splattered all over Bradley and Ivan!
H. Bella and Luciana were tired in class and were trying their best to stay awake.
I. Mateo was very hungry and his stomach growled and Huy heard it!
J. Nathaniel and Naason both showed up with different hair styles to school.
BONUS: What are some thoughts that the people in the other examples probably were thinking?
B & E
Which one is NOT a recommended coping skill (play sports, talk to someone, playing videogames, draw/color/paint, take a break/walk, stretching, crying to let it out, and fidgeting with a coping tool
Videogames - Technology only helps us distract ; it doesn't help us process our emotions ; it can also make us more angry such as 'rage-quitting'
What is self talk?
Bonus: What is an example of positive and negative self-talk.
Self-talk is our voice in our heads that speaks to us and informs how we view ourselves and situations.
Positive self-talk: I can do hard things
Negative self-talk: It's too hard!
What is it called when someone is able to do various actions with both hands (ex: someone can swing a baseball bat with both their right and left hands, throw a ball with both their right and left hands, or write with either hand)
Bonus: Spell it!
Ambidextrous
Talk about any character or scene where the character is in the blue zone that is NOT IN INSIDE OUT. Also include what this character could do to move to the green zone and how their life could be better with this strategy.
Simba was in the BLUE zone after his father died and he isolated himself ; Simba could find friends to lean on and try calming strategies which would help him gain confidence and be KING
Identify the thought, feeling (and zone this feeling is), and behavior in this example:
Andy came back to his desk and noticed that his red water bottle was missing. He saw someone holding a red water bottle and assumed that the person took it. He rushed over there and snatched it out of the person's hands. "HOW DARE YOU DEPRIVE ME OF WATER! DO YOU KNOW HOW HOT IT IS OUTSIDE?!" When he looked at the water bottle, he was embarrassed to see that it was an entirely different water bottle.
Bonus: How could've Andy handled this in a better way?
Thought: He took my water bottle!
Feeling: Anger, red zone
Behavior: yelling, snatching, returning, apologizing
Bonus: Andy could've calmed himself down with breathing strategies, counting, positive thoughts, etc. He could've just asked the person. Andy could search the full classroom and areas before accusing someone. Andy could've asked for help.
What is a body scan?
BONUS: Lead your team with a short exercise of it
When you consciously think about your muscle groups or body areas to increase mindfulness. You can also tense and relax each muscle while doing this. You usually start with the head and go down to the bottom of your feet or vice-versa.
Why do people feel differently about things? For example, why do some people find things sad/annoying/funny and others don't?
Explain Empathy.
Bonus: Why is it helpful to have empathy and understand that people feel things differently?
People have different personalities, backgrounds, senses of humor, and realities. It's similar to how some people prefer watching a movie or watching a TV show or YouTube.
Empathy is feeling another person's feelings. It's relating to that person's feeling rather than focusing on the situation. You might not have had the same reaction as another person, but you can probably relate to the feeling at one time or another.
Bonus: Empathy helps us be true support systems for others, build stronger relationships, and also help teach us different perspectives. All this leads to a better understanding of feelings, other people, and ourselves
What are all the zodiac signs?
BONUS: What are all the Chinese animal zodiac signs? 10 points each
Aries, Sagittarius, Leo, Pisces, Cancer, Scorpio, Libra, Gemini, Aquarius, Virgo, Capricorn, and Taurus
BONUS: Dragon, Ox, Snake, Horse, Rabbit, Rat, Tiger, Sheep, Monkey, Rooster, Dog, Pig
Talk about any character who is often in the Yellow zone that is NOT IN INSIDE OUT. Also include what this character could do to move to the green zone and how their life could be better with this strategy.
Example: Hei Hei (Moana) is often in yellow zone as he is often confused, nervous, and has lots of energy ; Hei Hei would benefit from stop and think skills as well as breathing strategies so he could focus and be a more helpful part of the crew
Work through the calm cycle in these situation (thoughts --> feelings --> actions)
Situation 1: You're at recess and someone is playing very competitively with you at handball and they're trash talking you.
Situation 2: You received a consequence for misbehaving in class and now you don't get to go on a field trip
1. Thoughts: are they trying to get me out? They're rude! What's within my control is my reaction. I'm going to keep it cool and play my hardest. Feelings: Upset, Insulted, Nervous, Mad. Actions = I'm just going to try my best and report their language to the supervisor.
2. Thoughts: Why is this happening? Did I go too far? I don't want to miss out on the trip with my friends! I don't want to sit in class when they're out! What can I do about this? Feelings: Upset, Sad, Annoyed, Frustrated. Actions: Apologize for my behavior and show them I can follow directions and be an exemplar student so I will be able to do any future events.
What is Ms. Amanda's favorite coping skill?
Bonus: Why is it my favorite?
Breathing exercises because you can do them anywhere, at any time, and without needing anyone or anything else.
How do negative thoughts and negative feelings affect our brains?
BONUS: What can we do to make sure our brains are healthy and able to function well?
Negative thoughts and feelings cloud the brain, making it harder to think clearly. Negative thoughts and feelings also lead to trouble with impulse control where we struggle with thinking before acting.
BONUS: healthy thoughts, healthy habits (quality sleeping and eating patterns), clean space and clean mind, less stress
Name all 8 planets (Not including Pluto) OR 4 capitals of 4 US States (ex: NYC is capital of NY)
Bonus: If you can do both, bonus 100 points
Planets: Earth, Mars, Venus, Mercury, Neptune, Saturn, Uranus, and Jupiter
Capitals of States:
CA - Sacramento
TX - Austin
Hawaii - Honolulu
Arizona - Phoenix