Music & Rhythm
This is the speed of a song, and it can affect whether your body feels more energized or more settled.
What is tempo?
In Finding Nemo, Dory repeats this phrase to stay motivated and to motivate others.
What is "just keep swimming?"
In this card game, players are supposed to say the game’s name when they have one card left.
What is Uno?
A trusted support does not have to fix everything. Sometimes they just help you feel this.
What is safe, heard, seen, understood, supported, less alone?
Saying, “I care about you, but I need a break before we keep talking,” is an example of this.
What is a boundary?
This is the pattern of sounds and silences in time. When combined with multiples, may lead to synchronization and entrainment.
What is rhythm?
In Inside Out 2, this emotion loses control of the control board and requires support to be released.
What is anxiety?
An activity that involves walking in nature, and has proven to help regulate the nervous system and emotions.
What is hiking?
Asking, “Do you want advice, listening, distraction or just company?” gives the other person this.
Saying, “That makes sense,” “I hear you,” or “I can see why you feel that way” are examples of this skill.
What is validation?
These co-regulation strategies start with a song that aligns your current emotional state, and the other changes your emotions toward the state you want to move toward.
What is mood matching or mood shifting?
When a character demonstrates a coping skill that viewers can notice or copy, the character is providing this.
What is modeling?
A game where players work together toward a shared goal instead of competing against each other is called this.
What is a cooperative game?
Name three people or roles that could be part of a support system or chosen family.
Friend, sibling, cousin, mentor, therapist, coach, teacher, staff member, group member, sponsor, partner, neighbor, community member
This listening skill means paying attention and showing someone you heard them.
Active listening, reflective listening
Ways music can help people co-regulate without needing a deep conversation.
Shared listening, humming, singing, drumming, tapping, making a playlist, lyric discussion, dancing, breathing to music, walking with headphones together
Watching a movie to invoke an emotional response.
What is cathartic experience or cinema?
Overcoming a fear, limiting belief, or a significant challenge in a hobby or game can lead to this type of experience that can be applied to other aspects of life.
What is overwhelming mastery?
A written plan with warning signs, coping strategies, trusted contacts, and crisis resources is called this.
What is a safety plan?
My closest friends and supports should share these with me.
What are values?
If a friend is sad, why might forcing them to listen to “happy music” not always help?
It may feel invalidating; mood matching first can feel more supportive
A friend wants to rewatch the same comfort show every time they feel low. Name one way this could help and one thing to watch out for.
Help: predictability, comfort, distraction, connection. Watch out: avoidance, isolation, staying stuck, avoiding support when risk is high
When I feel like I am not good enough to enjoy an activity or hobby, developing this can help me see set-backs as temporary, embrace challenges, and seek new opportunities and feedback.
What is a growth mindset or optimism?
Why might “chosen family” feel safer than the word “family” for some people?
Not everyone’s biological family feels safe. Support can come from different people that are closest to you.
Demonstrating consistent behavior that matches my speech can help me to establish and rebuild this.
What is trust or integrity?