Calm Down Steps
Purpose of calm down steps
What we use to avoid making an unhelpful decision.
Strong, uncomfortable reaction to something.
Show what your body looks like when relaxed
loose body, relaxed face, etc.
anger, sad, happy, fear, frustration, embarrassment, etc.
Define coping tool
Any strategy that helps you feel better in the moment.
Name the first calm down step
STOP!
Messages
Show what your body looks like when upset.
Tight muscles, heavy breathing, etc.
Name strong emotions
anger, embarrassment, fear, frustration
Demonstrate how to do deep breathing
breathe in through nose and out through mouth.
Name the second calm down step
Name the feeling.
This helps oxygen flow to the brain.
Deep Breathing.
Physical signs you are relaxed
Calm body, temperature in body feels normal, relaxed muscles, etc.
Explain what triggers more mild feelings.
Someone saying thank you, being smiled at, being complimented, etc.
Example of positive self-talk
I can do this. I can handle hard things.
Calm down!
Part of the brain that reacts when we are triggered.
The amygdala
Physical signs you are having a strong emotion.
feel hot, face gets red, head hurts, stomach hurts, palms sweat, heart races, can't think straight, muscles tighten up, breathing faster
Example of what triggers strong emotions.
Being yelled at, blamed, conflict, etc.
Example of a distraction technique
jumping jacks, playing a game, going for a walk
Explain why we use the stop signal.
It helps you not do something you will regret later. Helps you stay out of trouble.
Thinking part of the brain
The cortex
Part of the brain your body sends messages to when it's reacting.
The amygdala
Explain why you might want to get in control of strong emotions.
Helps us get a long better with others and so we won't do things that hurt ourselves or others. Helps us not get into trouble.
Explain what you would tell a friend to do if he/she was upset and couldn't calm down.