Get into the Zone
This zone includes feelings like tired, sad, or bored.
What is blue
Taking a walk after a stressful day.
What is healthy
Explain opposite action in one sentence
What is choosing a behavior opposite to the urge caused by an unhelpful emotion
You feel irritated after someone breaks a promise and your muscles tense up.
What is anger
Why is behavioral activation important?
It helps break the cycle of low mood, avoidance, and inactivity y encouraging people to take steps to achieve meaningful or enjoyable activities.
Happy, content, and relaxed are emotions commonly found in this zone.
What is green
Name five healthy coping skills.
What is deep breathing, exercise, journaling, talking to a friend, listening to music, mindfulness, art, opposite actions, journaling
When anger urges you to yell at someone, opposite action would involve
What is speaking calmly and respectfully
You smile, laugh, and feel energized after receiving good news.
What is happiness
What would a first step be in increasing socialization?
What is be around people
Falling asleep during class because you stayed up too late may put you in this zone.
What is blue
Talking to a trusted friend about your feelings.
What is healthy
True or False: You must wait until you feel motivated before taking action. Why?
What is false. Motivation comes from movement, not on it's own
Your heart races and you worry something bad might happen.
What is anxiety
What would a breakdown of steps look like for school avoidance?
What is get out of bed, get ready, get in the car, ride to school, get out of car, walk into the building
This body signal may indicate you are entering the Yellow Zone.
What is chest tightness, heart racing, short of breath, butterflies
Ignoring responsibilities by scrolling on your phone for hours
What is unhealthy
A student is nervous about giving a presentation and wants to skip class. Using opposite action, they do this
What is attending and giving the presentation
You feel disappointed and want to cry after losing something important.
What is sadness
Going for a short walk despite feeling unmotivated could start with what easy step?
What is put on shoes
The purpose of the Zones is not to stay in Green all the time, but to do this.
What is recognize your feelings and use tools to manage them appropriately
This coping strategy may feel good in the moment but usually makes problems worse over time because it avoids dealing with them.
What is avoidance
When anxiety urges you to avoid a safe situation, opposite action encourages you to do this
what is engage or face the situation
You feel warm inside and appreciate someone who helped you when you were struggling.
what is gratitude
Describe what behavioral activation is
What is taking small, manageable steps to get motivated to achieve a larger goal