Emotions
You get some really good news you've been waiting for. What emotion might you feel?
Excited, happy, relieved, proud.
Name one body clue that might happen when you're nervous.
Butterflies, shaky hands, sweating, fast heartbeat, tight stomach.
Calm, focused, able to listen.
Where are you?
Inside the Window.
Name one coping skill you can do without leaving the room.
Breathing, counting, grounding, stretching, positive self-talk.
You're watching something and it suddenly freezes right at the best part.
Your frustration goes to 4/10.
What could you do?
Take a breath, laugh about it, wait, stretch, restart it.
Someone doesn't respond when you say hi. Name two emotions a person might feel.
Embarrassed, confused, hurt, annoyed, worried.
Someone's jaw is tight, fists are clenched, and their face feels hot. What emotion might their body be signaling?
Anger or frustration.
Heart racing, yelling, pacing, thoughts moving extremely fast.
Where might you be?
Above the Window
Finish this grounding exercise:
5 things you see
4 things you _____
3 things you _____
2 things you _____
1 thing you _____
Feel/touch, hear, smell, taste.
You're trying to explain something but the other person misunderstands you.
You notice your face getting warm.
What could you do?
Pause, clarify, breathe, say “That's not quite what I meant,” ask for a minute.
What emotion might be hiding underneath anger?
Hurt, fear, embarrassment, disappointment, sadness, rejection, overwhelm.
Someone feels heavy, tired, and wants to curl up under a blanket. What emotion could be showing up?
Sadness, exhaustion, overwhelm, disappointment.
Feeling numb, very tired, disconnected, or unable to talk.
Where might you be?
Below the Window
Which skill might work better when you're at an emotional 9/10?
A. Have a long serious conversation
B. Take a regulation break first
C. Solve every problem immediately
B
You have several things to do and suddenly your brain feels completely overloaded.
Where might you be in the Window of Tolerance?
What skill could help?
Above or below the Window, depending on the person. Break tasks down, ground, move, breathe, ask for help.
Someone says, “I'm fine,” but they're quiet, looking down, and avoiding everyone. What emotions might actually be underneath?
Sadness, disappointment, anxiety, embarrassment, hurt.
Why does noticing body clues early help with emotional regulation?
It gives us a warning before the emotion becomes extremely intense, so we can use a coping skill sooner.
True or False:
“If I'm outside my Window of Tolerance, I'm choosing to be difficult.”
False
Name three different kinds of coping skills.
Someone in the family looks irritated and answers very shortly.
What's better?
A. Assume they're angry with you
B. Ask/check in
C. Immediately defend yourself
D. Give them a dramatic courtroom cross-examination
B.
Possible script:
“You seem a little quiet. Are you okay, or do you need some space?”
Name three things that can help you figure out what emotion you're experiencing.
Body clues, thoughts, urges, facial expression, what happened beforehand, intensity level.
“When I'm stressed, I usually notice it first in my _____.”
Answers will vary
Name one thing that could help someone move: FroName one thing that could help someone move: From ABOVE → toward the Window and From BELOW → toward the Window.m ABOVE → toward the Window and From BELOW → toward the Window.
Above:
Below:
Build a three-step regulation plan:
When I notice _____, I can _____, and then _____. Have each family member create one.
Example:
“When I notice my chest getting tight, I can take five slow breaths, and then decide whether I'm ready to talk.”
Your emotion goes from a 4 to an 8 during a conversation.
What are three things you could do before continuing?
Notice body cues, communicate that you're getting overwhelmed, request a break, breathe, ground, drink water, move around, return when regulated.