What is mindfulness?
Name one way mindfulness can help you.
Are all thoughts true?
No, they are thoughts, not facts.
Emotions are like waves. What happens to waves after they get big?
Emotions, like waves, peak and then pass or go away. They do not last forever.
Name a tool from the sensory stations that you enjoyed, and the sense(s) that it activated.
Example response: rain stick - sound and sight
What is one thing you can do to show kindness to someone else?
Example responses: Help a friend, give a compliment, include someone in your game, write a kind note, etc.
What is the 5-4-3-2-1 grounding exercise?
5-4-3-2-1 uses our senses to bring our attention the present.
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 things you can taste
What happens when lots of thoughts are talking in your head at the same time?
It can be hard to focus, it might make you feel distracted, stressed, annoyed, or overwhelmed, and it might be hard to do well.
Name three clues your body gives to show you're feeling an emotion, like anger.
Example: red face, clenched fist, loud voice, racing heart, tense muscles
What are three ways your body might feel when you are worried?
Example response: fast heartbeat, butterflies in stomach, racing mind, shaky hands, tense muscles
Give an example of an affirmation that can help your confidence spot grow.
What is the difference between being mindful and mind-full?
Mindful means feeling calm and focused on the present, while mind-full means having a busy or distracted brain.
What happens when you try to ignore or push a thought away?
Trying to push thoughts away often does not help. It makes them come back stronger.
Example responses: deep breaths, stretching, fidgets, drawing, having a snack, hugging a stuffed animal, asking for help, listening to music, grounding exercises
All emotions have a job. What is worry's job?
To keep us safe. To help us prepare.
Why is it important to have confidence?
You believe in yourself and try new things. You share your ideas.
You're more likely to keep going, even if you make a mistake. You feel proud of yourself for trying. You learn and grow because you are not afraid to take chances.
Name 3 mindfulness strategies.
Example responses: 5-4-3-2-1 (grounding), deep breathing, body scan, mindful walk, noticing posture (superhero pose), yoga, progressive muscle relaxation
What is one way you can mindfully respond to a sticky or unhelpful thought?
Invite it, don't fight it! You can notice the thought and shift your attention to something else, like your breath, what you are doing, or what is around you.
You can place our thought on a cloud, and watch it float by.
You can notice your thought, and use mantras, such as: "That's just a thought, not a fact."
What is a calm down toolbox?
A calm down toolbox is filled with tools to help us cope/feel better.
When is worry not helpful?
For example: When it won't go away, stops us from doing things, makes it hard to pay attention, tough to fall asleep, or makes us feel upset for a long time.
What is one way you can boost your confidence?
Example responses: Use affirmations (e.g., "I am strong"); try something new; set small goals; keep trying when something is hard, takes time, or you make mistakes (e.g., perseverance); do and say kind things to others; practice gratitude; see mistakes as an opportunity to learn (determination); stand tall like a superhero and smile
What are the three key parts of mindfulness?
(1) paying close attention
(2) being present
(3) noticing without judgment
How can having a calm, quiet mind help you during school or other activities?
It helps you focus better, feel more relaxed, and do your best.
What do surfers do when a big wave comes, and how can we do the same with emotions?
We can ride the wave by noticing the emotion in our body and letting it pass, instead of fighting it.
What did the glitter in your glitter jar represent when it is swirling around, and what does it mean when the glitter starts to settle?
It shows our thoughts/feelings when we are upset/overwhelmed/worried. With time, the glitter starts to settle, just like our thoughts/emotions when we pause and take deep breaths, so we can think more clearly.
How can being kind, to others and to yourself, help build confidence?
Being kind to others helps them feel good and boosts your own confidence. Being kind to yourself, like saying "I can do this," helps you feel strong and believe in yourself.