Anxiety and Low Mood
Name something your family did for you, or something you did for your family this week.
Cool
Name 3 ways anxiety presents itself.
Increased heart rate, uncontrollable worry, poor concentration, excessive nervousness, sleep problems, muscle tension, decreased enjoyment, upset stomach.
Name one positive thing you felt this week
Thanks for sharing!
What is one way to regulate your emotions that represent the elements?
(example: water=take a sip of water)
Earth: Ground self and notice your feet on the floor, notice what is around you, use your 5 senses
Fire: Imagine a warm or safe place.
Bring to mind a place or an activity where you feel safe, calm, and relaxed, or where you feel good about yourself.
Water: take a sip of water or create saliva
When we enter Fight or Flight mode, the systems in our body that are not necessary for our immediate survival slow down. Creating saliva turns on your digestive system, which in turn activates your body’s relaxation response.
Air: Breathe in for 4 seconds, hold for 7 seconds, and let it out for 8 seconds
This activates the parasympathetic nervous system and helps to relax the body
Hold an ice cube or splash cold water on your face
Eat an ice cube
play loud music to give or release energy
play nature sounds and/or pay attention to nature, look at plants or flowers
What is a song or a character you relate to and why?
Noice