Movement
Toss an object back and forth between your hands for 10 seconds (is there a ball close? or a hair tie or water bottle?)
Add points if you did it!
Squeeze your arm muscles for at least 10 seconds, and then relax.
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What are 5 things you can see right now? Describe them.
Add points if you named 5 things!
Find an object that you like. Pick it up and describe it! (What color is it? Is it heavy or light? What does it feel like? Etc!)
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When you are happy, how does your body respond? (green zone of regulation!)
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Stretch your arms out above your head for at least 10 seconds.
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Squeeze your stomach muscles for at least 10 seconds. How does that feel for you?
Add points if you did it and answered the question!
What are 4 things you can touch right now? What do they feel like?
Add points if you named 4 things!
What is your favorite piece of clothing? (Maybe a shirt? Pants? Accessory?) What do you like about it?
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When you are sad, how does your body respond? (blue zone of regulation!)
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Wiggle your fingers and toes for 10 seconds. How does that feel for you?
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Clench your fists, then relax them. Do this 5 times!
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What are 3 things you can hear right now? What do they sound like? (Loud/soft, calming/scary, etc.)
Add points if you shared 3 things!
What part of your body feels like it wants to move right now? What does that feel like for you?
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When you are nervous, how does your body respond? (yellow zone of regulation!)
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Take a walk for 10 seconds (either in place or around the room or outside!)
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What muscles in your body feel the most tight right now? (Maybe your back muscles, or your neck or legs?)
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What are 2 things you can smell right now? What do they smell like?
Add points if you named 2 things!
Where are you right now in your window of tolerance? How do you know? (https://www.psychologytoday.com/us/blog/lifespan-psychology/202004/expanding-the-window-tolerance )
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When you are angry, how does your body respond? (red zone of regulation!)
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Do the butterfly hug on your shoulders or knees for 10 seconds. (cross your arms and tap back and forth! https://www.youtube.com/watch?v=-AdFG7gek18 )
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If the muscles in your body could talk, what would they say?
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What is 1 thing you can taste right now? What does it taste like? (If there is no food or drink around you right now, what do your lips taste like? If you kiss your finger, what does your finger taste like?)
Add points if you shared 1 thing!
When you talk about your trauma/fears/anxiety/etc., where do you feel that in your body? How comfortable is that for you?
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What are you feeling right now? Where is that feeling in your body? What do those body parts feel like for you right now?
Add points if you responded to each question!