Emotional regulation
Name the 3 of the 5 core emotions
1. Fear
2. Sadness
3. Joy
4. Anger
5. Disgust
What is an emotion?
It is a feeling that gives us information about what is happening or about ourselves.
How many emotions exist?
a) 5
b) Between 10 and 15
c) There is no way of knowing how many emotions there are
c) - There is no way of knowing how many emotions there are - people experience different sorts of emotions for different reasons, at different times.
True or False - Emotions are not important
False! Emotions let us know about what we need, about what others around us need, and what decisions to make.
Which of the following is NOT an emotion
- Being happy
- Feeling cold
- Feeling cranky
- Being scared
Feeling cold
True or False - There are "bad" and there are "good" emotions.
False - There are no such thing as "good" or "bad" emotions – just emotions that are easier to feel than others.
False
Fill in the blank: These followings things all describe unhelpful ways to ____________ with someone else.
- Screaming at someone so they give you your toy back.
- Pushing someone because you want them to move faster.
- Blaming your friend and not listening to what they have to say
They are all unhelpful ways to communicate.
Someone says that your shirt today is ugly. This is the first time they've said this to you. Is it:
a) Rude
b) Mean
c) Bullying
b) Mean - Mean behaviour very much aims to hurt or or put someone down. It is not repetitive. If it happens more than once and day and many times during the week, it is considered bullying.
Your cousin is coming over to your house. You two are playing together and they accidentally break your favourite toy. You start to feel very angry and your body tenses. What would be a helpful way of dealing with the situation?
- Walking away from the situation and taking a break
- Taking some deep breaths and relaxing your body
- Go to an adult for help/advice
- Communicate to your cousin how this made you feel
Which one is NOT a helpful way to regulate your emotions.
a) Going to an adult for guidance on how to calm yourself
b) Leave the space and take some time alone in a safe environment
c) Follow your impulse and do what feels better (ex: throwing something, screaming)
d) Identify your emotion and take some deep breaths
c) Being impulsive and taking out your anger or stress on something/someone is not the best way to regulate your emotions and may make them worst.
Draw out how anxiety feels in your body. Identify three physical things that happen when you feel anxious/stressed/nervous/worried.
- Heart beating faster
- Hands get sweaty or shaky
- Breathing goes faster
- Feeling hot/cold
- Chest feels tight and uncomfortable
- Butterflies in your stomach
How can we make sure a conflict stays respectful?
- Using good communication
- Listen to the other person (active listening)
- Staying calm
- Using the "I" statement and not blaming the other person
Which one is FALSE about bullying
a) You should always tell someone if you are being bullied or if you see someone being bullied
b) Bullying is repetitive insults, mocks, violence, threats etc.
c) There is a difference between someone being rude to you and someone bullying you
d) Bullying is normal and there is nothing we can do to stop it
d) Bullying is not normal and should never be tolerated. There are ways to intervene.
Draw out how anger feels in your body. Identify three physical things that happen when you are very angry.
- Heart beats faster
- Sweating
- Jaw feels tight
- Urge to scream or throw things
- Muscles feel tense
- Chest feels tight
- You feel hot
You just lost your favorite toy and you feel very worried and agitated. Name three things you could do to calm yourself down to be able to think clearly.
- Take deep breaths and relax the parts of your body that feel the most tense
- Talk to a trusted adult and express how the makes you feel, they can help you regulate and help you find your toy
- Take a break and do something else that you enjoy, like playing another game, eating a snack
You are trying out for a sports team at your school. You feel very anxious about your performance. Heart is beating very fast and your hands are shaking. You don't think you'll be able to do it. What is a helpful way of dealing with the situation?
- Take deep breaths, you can also try a breathing exercise
- Positive self-talk, replace negative thoughts with positive affirmations.
- Share your feelings with a friend, a parent, the coach etc.
- Accept and validate those feelings, remember that it's normal to feel this way and you are not alone. It does not mean that you can't do it.
Your sibling/friend and you are fighting over the remote. You both don't want to compromise and it is making the both of you very frustrated. What is a helpful way of dealing with your emotions and resolve the situation?
- Share with them how this makes you feel using the "I" statement, which can help them understand your point of view.
- Ask for help from an adult if you cannot resolve the conflict on your own
- Find an alternative activity that the both of you can agree on and enjoy
- Practice empathy, also try to understand their point of view
- Apologize and forgive, conflicts can happen and are a part of all relationships
Every time the new student at school tries to speak in class, the other students laugh at him. They constantly make fun of the way he dresses and the way he talks. What's something useful you could do help this student out and stop the bullying?
- Befriend the student to make them feel less alone and offer your support and friendship.
- Talk to your teacher or another adult, it is crucial to report any form of bullying
- Be a good role model, lead by example and don't engage in what the others are doing
- Encourage empathy, talk to the classmates that are bullying the student, help them understand the impact of their words and actions
Your parent(s) said you can't play with your friends until all your homework is done, which makes you very angry? What is a helpful way of dealing with with the situation?
- Taking some deep breaths to calm those strong emotions
- Talk calmly to your parents and share how that makes you feel
- Focus on your homework (you could listen to music to make it more enjoyable)
- Be patient and understanding, we have to do our responsibilities before enjoying leisure time.
- Seek support if you need help with doing your homework