Strong Emotions
What is an example of a strong emotion you may experience?
Examples of strong emotions include: Anger, Worry, Sadness, Frustration, Fear
What is a tried-and-true strategy that helps physically calm down your amygdala? (Hint: Rose/Candle)
Deep breathing - Slowly inhale through your nose and exhale through your mouth
True or False? If you are thinking ahead to the future, you are practicing mindfulness.
False. Practicing mindfulness means that you are focusing on the present moment instead of worrying about the past or future.
True or False? Anxiety is the uncomfortable feeling you get when you are worried about something that hasn't happened yet.
True. When you experience anxiety, it's typically fear of something that hasn't happened yet (for example, the outcome of a difficult test)
When you are experiencing a strong emotion, it can help to close your eyes and picture a happy memory or your safe place (where you tend to feel safe, happy, and calm). Describe your safe/happy place.
Describe a safe/happy place of your choice :)
Name 2 physical symptoms (body clues) you might experience while having a strong emotion.
Sweaty palms; Skin feeling hot to the touch; Fast/racing heart beat; Upset stomach; Wobbly legs / Feeling unsteady on your feet
What is the very first thing you should do if you are experiencing a strong emotion; Before you say or do anything?
Stop! Pause/take a break and name your feeling before you choose how to calm down and move forward.
What does it mean to be mindful, or practice mindfulness?
Being mindful / practicing mindfulness means that you ground yourself in the present moment and tune in to your senses (what you hear, see, smell, and feel) to help you feel calm.
Name a scenario that could make you feel anxious.
Examples: Preparing to perform or speak in front of an audience, studying for a difficult test, wondering what someone will think of you, etc.
Imagine your soccer team loses an important game and you are feeling very disappointed. What is something you can tell yourself to feel better?
Positive self-talk! It's ok, we'll keep practicing and maybe we will win the next game.
Who are 3 trusted adults you could talk to if you are experiencing a strong emotion?
Name 3 trusted adults of your choice :)
Using positive self-talk is a helpful strategy. How can you turn this negative self-talk ("This is too hard for me.") into positive self-talk?
Examples: This may take some time and effort, but I can always improve so I'll keep trying. I will use some of the strategies we've learned to work through it.
5-2-2 is a mindfulness strategy where you look at 5 specific things in your environment, close your eyes and listen for 2 sounds, and touch 2 nearby objects. Why/how do you think this strategy could help if you are feeling anxious?
The 5-2-2 strategy can help if you are feeling anxious about something that may or may not happen in the future. The strategy helps you feel safe and at peace in your current environment.
What is a clue your body might give you that you're feeling anxious?
Imagine your younger sibling accidentally breaks one of your favorite toys, and you feel very angry. What is something you would try to calm down?
Take a break, Walk away, Deep breaths, Positive self-talk, Talking to a trusted adult
Describe a situation that could trigger a strong emotion for you.
Example of a trigger of your choice.
Name 3 physical movements or activities you could try to help re-energize your body/brain or manage your emotions.
Examples: Getting a drink of water, going for a walk, spending time outside, journaling or writing in a diary, creating art, exercising, squeezing a pillow or stuffed animal, bouncing a ball, etc.
Yoga is a mindfulness strategy that combines deep breathing with a series of stretches. Show us your best Yoga move!
Demonstrate a Yoga position of your choice :)
When you experience a strong emotion, like anxiety, the "feeling part" of your brain can take over and cause you to flip your lid! What is the feeling part of your brain called?
(Hint: Your thumb in the hand model)
Amygdala
Imagine you feel so anxious that you feel sick to your stomach. What strategies would you try to calm yourself down?
Name anxiety-reducing strategies of your choice :)
What could be a consequence of not managing a strong emotion?
Physically breaking something or hurting someone, saying mean words that you later regret, getting into an argument, getting in trouble
What's a tool/object you can use to manage your emotions or calm down?
Fidgets, putty, a stress ball, popping bubble wrap, chewing gum, blowing bubbles, scribbling with crayon, etc.
When during a typical day do you think mindfulness would benefit you most? Do you notice a certain time of day when you feel the most restless, anxious, or bored and could use a re-set?
This answer is personal to you - There is no right or wrong answer.
When you are calm and in control, the "thinking part" of your brain is in charge. What is the thinking part of your brain called?
(Hint: Your fingers in the hand model)
The PFC (prefrontal cortex)
Imagine you are having trouble falling asleep and you have a lot of thoughts racing through your head. What is something you could try?
Deep breathing, listen to calming music or sounds, listen to a guided visualization (like "anchor your boat"), etc.