Pause or Panic?
Describe a time when you caught yourself before reacting impulsively. What helped you pause?
“I walked away instead of fighting,” “I counted to 10,” “I asked staff for space.”
What are the 3 reactions your brain can have when you feel unsafe or angry?
Fight, Flight, Freeze.
What is “box breathing”?
Inhale 4, hold 4, exhale 4, hold 4.
Your sibling calls you a name. What’s the first impulse? What’s a better move?
Impulse = Punch/yell. Better = Ignore, walk away, tell staff.
You feel anxious before group. What tool helps?
“Breathing,” “Grounding,” “Fidget tool.”
What does “pausing” look like for you in real life?
“Taking a breath,” “Clenching and unclenching my fists,” “Thinking before talking.”
True or False: When you're triggered, your brain is trying to protect you — even if there’s no real danger.
True.
What’s one grounding technique using your five senses?
5-4-3-2-1 method.
Staff says “no.” What’s a better response than yelling?
“Say okay,” “Ask why,” “Walk away.”
You’re spiraling in your head. What’s a mental power tool?
“Positive self-talk,” “Distraction,” “Reframing.”
When you're already triggered, what makes it harder to pause?
“When people keep talking,” “When I feel disrespected,” “When I’m already angry.”
What’s one thing your body might do when your brain thinks you're in danger?
“Heart races,” “Fists clench,” “Face gets hot.”
Name two things you can do instead of yelling.
“Walk away,” “Deep breaths,” “Squeeze something,” “Write it down.”
You feel like running away. What could you do instead?
“Ask for a walk,” “Journal,” “Talk to staff.”
You’re clenching fists and breathing hard. What body tool helps?
“Progressive muscle relaxation,” “Stretching.”
Name one person (real or fictional) who models good impulse control. What do they do that you admire?
“LeBron James — stays calm on the court,” “My counselor,” “Batman — thinks before acting.”
Why is it hard to think clearly when you're triggered?
Because the brain is focused on reacting, not thinking.
What’s one way to calm down that doesn’t involve talking to someone?
“Listen to music,” “Stretch,” “Color/draw,” “Take a shower.”
Someone posts about you online. What’s a better response than starting drama?
“Block them,” “Tell staff,” “Don’t reply.”
You’re too overwhelmed to talk. What’s a quiet tool?
“Drawing,” “Music,” “Writing.”
Imagine you're about to explode — staff says something you hate, and your fists are clenched. Walk us through a step-by-step of how you could pause and choose a better move.
“Stop → Breathe → Walk away → Talk later.”
Imagine your brain has 2 parts — one reacts fast, one thinks slow. Which takes over when you’re triggered?
The fast-reacting part.
Name three coping tools you can use in your room.
“Stress ball,” “Music,” “Cold water,” “Writing/journal.”
You’re triggered and your body feels hot. What’s one thing you can do right away?
“Deep breaths,” “Splash water on face,” “Step outside.”
You’re furious and pacing. What’s a safe physical release?
“Push-ups,” “Punching pillow,” “Jumping jacks.”