Belly Breathing
Body Scan
Grounding
Squeezing the lemons
Squish in the mud puddle
This tool helps you rate your level of anxiety
The feelings thermometer
These are things that go through your mind.
Thoughts
You are going up to the board to solve a math problem, but you're feeling nervous. What things can help you feel less nervous in this situation?
You could use your "double bubble" to change a negative thought to a more helpful one.
What is the largest ocean?
The Pacific Ocean
When you're feeling between a 2-4 on the feelings thermometer.
This tool helps you identify small steps to doing something that gives you level 10 anxiety
The "I can do it" ladder
These are things that you feel in your body or brain
Feelings
Two people are sitting in front of you in class and whispering to each other while looking at you.
Replace negative thoughts with positive ones ("double bubble")
Name the three primary colors
Red, Yellow, Blue
How do you know that you are belly breathing correctly?
Your belly goes out when you inhale and in when you exhale.
This tool helps us remember the connection between our thoughts, feelings, and behaviors.
The CBT (Cognitive Behavioral Therapy) triangle
These are things that you do because of your thoughts or feelings
Behaviors
You know that in 2 weeks, you have to give a presentation in front of the class and it's giving you a lot of anxiety.
Use your "I can do it" ladder to build small steps to doing it.
Which land mammal can fly?
A bat
You bring your awareness to different places in your body.
This tool helps you change a negative thought to a positive one
The "Double Bubble"
Give an example of a way that your thoughts can affect your behaviors
Give example
You are starting to feel a 4-5 on the feelings thermometer because you have an assignment due in class that you weren't able to finish.
Use relaxation/calming/breathing techniques to call yourself down before making a decision.
What color is the fish in the Cat in the Hat series?
Pink
What are the five steps of "grounding" or the 5-4-3-2-1 exercise?
5 things you can see
4 things you can hear
3 things you can touch/feel
2 things you can smell
1 feeling you are currently feeling
These are things that you can say to yourself to help yourself feel better
Courage thoughts
Give an example of a way that your feelings affect your behavior
Give example
You start to feel a 9-10 on the feelings thermometer, what should you do before trying to make any decisions?
Use coping skills/relaxation techniques to calm yourself down to under 5.
How many noses does a slug have?