The Three Minds
What are the names of the three minds we’ve talked about?
Emotion Mind, Reasonable Mind, Wise Mind.
"You just found out your parents have made another rule you don’t like, and you’re about to burst out yelling at them, calling them unfair. You’re feeling totally frustrated and upset."
Which mind are you in?
Emotion Mind
You’re working on a math problem, and it feels really hard. You think, "I can’t do this, I’m terrible at math. How could you reframe that thought to Wise Mind?
Reframe to Wise Mind: "This problem is tough, but I can try my best and break it into smaller steps. I’ve figured out hard problems before, and I can figure this one out too.
What is distress tolerance?
It's the ability to handle tough feelings or situations without making them worse.
What falls but never gets hurt?
Snow!
This mind makes you feel really big emotions, like when you’re super scared or really excited
Emotion Mind
You have a math test coming up, and you feel really nervous. You tell yourself, ‘I’m going to fail no matter what.’ Are you using Emotion Mind, Reasonable Mind, or Wise Mind?
Emotion Mind
When you’re feeling nervous and thinking the worst, your emotions are taking over, which is Emotion Mind. It's natural to feel anxious, but Emotion Mind can make us think extreme things, like failing for sure. In these moments, it's important to find balance.
Reframe to Wise Mind: You lost a game with your friends and feel disappointed. You think, "I never win. I’m bad at this game
Example: Sometimes I win and sometimes I lose. It’s just a game, and the important thing is that I had fun playing with my friends.
Why is distress tolerance helpful?
It helps you stay calm and make better choices when you're upset, instead of letting your emotions take over.
What do you get if you cross a snowman and a vampire?
Frostbite!
Which mind focuses only on facts and acts like a scientist or detective?
Reasonable Mind.
"You’re thinking about how to deal with your schoolwork. You feel nothing, just a list of facts in your head—'I have to study for this test, then do this assignment, and then that.’ You don’t feel anything about it, just a plan."
Which mind are you in?
Reasonable Mind.
Reframe to Wise Mind: You get really annoyed when your parents ask you to do one more thing, and you’re ready to snap at them because it feels like too much.
Example of Wise Mind: "I feel overwhelmed and frustrated, but snapping at them won’t solve anything. I can calmly let them know I need a break and explain why I’m feeling this way."
What is the 5-4-3-2-1 grounding technique?
Look for 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
What’s Santa’s favorite type of music?
If you feel nervous but still take a calm breath and make a good choice, which mind is helping you
Wise Mind is when your feelings (Emotion Mind) and your thinking (Reasonable Mind) work together as a team. It helps you make smart and balanced decisions. Wise Mind is helpful because it lets you listen to your feelings without letting them take over, and it helps you think clearly without ignoring how you feel. It's like your brain's superpower for handling tough situations!
Your friend said something that upset you, but instead of snapping back, you take a deep breath, step back, and think, 'Okay, maybe they didn’t mean it the way I took it. Let me respond calmly.'"
Wise Mind.
Reframe to Wise Mind: Your friends tease you about something, and you feel embarrassed. You think, "They think I’m stupid. I’m never good enough.
Example: Everyone has things they are still learning. Their teasing isn’t about me being bad. I can talk to them if it bothers me, or I can let it go because I know who I am.
Let’s pretend you’re blowing bubbles! Take a slow, deep breath in, and then blow out like you’re making a big bubble. Do it 5 times.
Blowing out like bubbles helps you take slow, deep breaths. It’s a fun way to focus on your breathing, which calms your body and helps your worries float away
What do snowmen eat for breakfast?
Ice Krispies!
Why isn’t it good to always stay in Emotion Mind? Why isn’t it good to be in Reasonable Mind all the time?
It can lead to big reactions without thinking about what’s actually happening or making good choices.
It might mean ignoring feelings, which can make it hard to connect with others or understand how we really feel.
You’re frustrated about the math homework, but instead of giving up, you think, ‘I’m not getting it yet, but I can keep practicing, and I will get better!’
Are you using Emotion Mind, Reasonable Mind, or Wise Mind?
Wise Mind.
This is Wise Mind because you’re balancing your frustration (emotion) with the realistic plan to keep practicing (reason). Wise Mind helps you stay calm and focused on improvement, even when things don’t go as planned.
Reframe to wise mind: You and your friend are arguing, and you feel mad. You think, "She is always ruining things for me. I’ll never get along with her."
Example: It’s normal to argue sometimes, but we can work through it and find a way to get along. I’ll talk about how I feel and listen to him too.
Imagine you’re a statue! Stand really still like a statue for 5 seconds, then break out of your freeze and move like a break dancer! Shake your arms and legs to let the energy go. Can you feel your body relax after dancing?
I AM TOTALLY RELAXED NOW. This activity helps you get rid of extra energy and feel calmer. When you freeze like a statue, your body feels still and calm. Then, when you move like a dancer, you shake off any tightness or stress, making your body feel more relaxed and happy!
What do you call a reindeer with bad manners?
Rude-olph!