Feelings First
Whats the first step in coping with a big feeling?
Noticing it / naming it
What does taking a deep breath do for your body?
helps it slow down and feel calm
Whats one kind thing you can say to yourself if you make a mistake?
everyone makes mistakes, I can try again, I am still learning
Whats one safe place you can go if you need a break?
bedroom, calm corner, outside space, or another quiet spot
What does the word values mean?
The things that are most important to us like kindness, honesty, family, or fairness
True or False: feelings are always facts
False
What is progressive muscle relaxation (think squeeze and release)
squeezing and relaxing muscles to release tension
In CBT, what do we call thoughts that make us feel worse but arent always true?
unhelpful thoughts / thinking traps
Name a healthy activity to do when you feel angry
drawing, squeezing a stress ball, running, listening to music, ripping paper, screaming into a pillow
How can knowing your values help you make choices when you are upset
Whats one clue your body gives you when you feel anxious?
butterflies, shaky, sweaty, fast heart beat, clamy skin
Name one exercise or movement that can release angry or anxious energy
running jumping jacks push ups stretching dancing
Whats a helpful thought you could use when you feel nervous or angry
I am in control, I can handle this, Its okay to feel angry or nervous I can still do it
Whats one way to calm down in class if you cant leave the room
Deep breathing, counting to 10, squeezing fists under the desk, positive self-talk
If your value is kindness, whats one action you could take that shows kindness even when you are angry?
Taking a deep breath, speaking calmy, walking away instead of yelling, or doing something nice later
What happens when we ignore or bottle up our feelings?
they get bigger / explode later
How can using your five senses help calm your body
grounding - noticing what you see, hear, feel, smell, and taste brings calm
Whats one way ACT helps us with tricky thoughts?
Letting them float by (like leaves on a stream / clouds in the sky) instead of fighting them
Who could you talk to instead of yelling if someone cuts in front of you in line?
Take a breath, use words calmly, or let it go if its small
True or False: Values only matter when we are calm
False Values guide us all the time
Name 3 different feelings you might feel at the same time during a stressful moment
angry, sad, woried or your own example
Show how to do box breathing (or describe it)
breathing in 4 counts hold for 4 breathe out for 4 repeat
A thought is something your brain tells you (I cant do this) a feeling is an emotion in your body (like sadness, anger, joy, worry)
Who could you talk to if your feelings feel too big?
parent, teacher, counselor, therapist, trusted adult
Imagine you are frustrated at your sibling, which value could help you choose what to do next?
Kindness, patience, respect, fairness