Do a coping skill
Take 3 deep breathes to earn to the points
GOOD JOB!
Name 5 things you can see
GOOD JOB. Grounding exercises help calm you down by paying attention to the present moment.
Name a time that you got upset at school.
Thanks for sharing.
A student in my class has been saying mean things to me.
If someone has been bullying you, you should tell someone that can help you like a teacher. No one deserves to get picked on.
I can't stop worrying and thinking about something. I can feel it in my body sometimes. My palms sweat and my heart races. What am I feeling?
Anxiety
Close your eyes and visualize a calm quiet place for 1 minute.
GOOD JOB. What did you visualize?
Name 4 things you can feel.
GOOD JOB. Grounding exercises use all of your senses.
What is something that people do that can get you upset?
Thanks for sharing.
I'm afraid to tell my friends that something they do has been bothering me because I know they aren't trying to be mean. What can I do?
Be honest. If they really aren't trying to hurt your feelings then they hopefully understand and apologize.
Change this to an I statement... You're always late and it's so annoying.
I feel _____ when _____ because _____.
I feel upset when you show up late because it feels like you don't value our time together. That's one way, but there are a lot of different ways that might work.
Name a song you might listen to if you were angry.
GOOD JOB
Name 3 things you can hear.
GOOD JOB. Grounding can help if you are thinking too much about the past or worrying about the future.
Triggers don't just make people mad. What other feelings could get "triggered"?
Sadness, anxiety, fear
It feels like my siblings are getting more attention than me and it's been really bothering me. What can I do?
Tell your caregiver the way you feel. But try an I statement! Caregivers have feelings too and they might not always respond perfectly. If you express the way you feel in an I statement it doesn't put the blame on anyone, it's just an honest way of expressing yourself. Try it with friends too!
Name two coping skills you can use when you're feeling mad.
There are so many! Deep breathing, exercise, writing, listening to music, grounding, having a drink of water, to name a few.
Stand up and stretch your muscles by reaching to the sky and touching your toes
GOOD JOB
Find two things you like to smell.
GOOD JOB. This one can be hard. Focusing on the positive things in our environment can distract us from negative thoughts.
What are signs that you are getting triggered by something?
There can be many signs. You might feel it happening in your body: hands sweating, heart racing, stomach turning. Or you might notice it in your thoughts: thoughts are racing, you start thinking negative things about yourself. Any of these answers count!
It feels like no one is understanding what I'm trying to say and I'm getting frustrated. What can I do?
Take some space and some time. It might help for you to think about what to say and come back once you've thought about it. Sometimes it helps to write down what we need to say.
Name the 5 senses you engage when you are using a grounding technique
Sight, touch, smell, taste and hearing.
Name a coping skill and act it out
GOOD JOB
Taste may be the hardest sense to engage. What is something you could taste that might calm you down?
GOOD JOB. Eating isn't always the best way to cope with feelings. Try having a cold glass of water when you are feeling upset.
Can you name one thing that makes you angry and one thing that makes you worried?
Thank you for sharing.
Sometimes I'm so upset I can't even say what I'm feeling. What can I do?
Try a coping skill to calm down, then see if you are able to talk about your feelings.
Put it all together. Name a time you felt triggered and tell us what coping strategy you could have used. Demonstrate that coping strategy.
Way to go!