Temperature Reset
Your heart starts beating faster and you notice yourself getting nervous. Name one temperature reset you could try.
Cold water on the face, holding something cold, cool washcloth, ice pack, etc.
PANIC CHALLENGE: Name 10 animals as quickly as you can.
Any 10 animals
When we say “ride the wave,” what is the “wave”?
The rise and fall of anxiety/panic sensations.
Complete your plan: “When stress FIRST starts building, I can…”
Recognize emotions / take deep breaths
THIS OR THAT: Panic starts building. Which do you choose first: cold water temperature reset OR category challenge? Why?
Either answer is acceptable if explained
True or false: A temperature reset is meant to give your body something different to focus on when your alarm system is firing.
True.
What does “give your brain a job” mean as a coping skill?
Give the brain a simple, specific task to redirect attention away from panic sensations/thoughts.
Finish this sentence: “Just because panic is getting stronger right now doesn't mean ______.”
It will stay that way / something dangerous is happening / I can't handle it.
Complete your plan: “When I'm getting really overwhelmed, I can…”
Talk to family/friends
COACH ME: Pretend you're the therapist and I'm having panic symptoms. Teach me “Give Your Brain a Job.”
Points for explaining/demonstrating the skill
You’re at school and don't have an ice pack. What is one way you could still use temperature?
Splash cool water on the face, wash hands with cool water, hold a cold water bottle, etc.
LETTER HUNT: Look around the room and find 3 things beginning with the same letter. You pick the letter.
Any reasonable objects means points
Which is more like riding the wave?
A. “I HAVE TO MAKE THIS STOP RIGHT NOW!”
B. “I don't like this feeling, but I'm going to let it rise and fall.”
B
Complete your plan: “When panic feels really strong, I can remind myself…”
BEAT THE CLOCK: You have 20 seconds. Find as many objects as possible beginning with S.
Free points if done in 20 seconds
CHALLENGE: Pretend panic just jumped from a 3/10 to a 6/10. Walk me through how you would use a temperature reset.
You're lying in bed and notice yourself focusing on your heartbeat. Give your brain two different jobs you could try.
Categories, letter hunt, counting objects, naming things of a certain color, etc.
Your heart is racing, your stomach feels weird, and you think, “Oh no, here it comes.” Give yourself a ride-the-wave statement.
Examples: “This is panic. I can ride it out.” / “It feels uncomfortable, but it will pass.” / “I don't have to fight the feeling.”
Complete your plan: “When the panic starts coming down, I can…”
Rest, acknowledge success, return to activity gradually, drink water, reflect on what helped, etc.
BOSS LEVEL: You're at school. Your heart suddenly starts pounding and your brain says, “Something is wrong. I'm going to panic.” You can't leave class immediately. Choose two coping tools and explain exactly how you'd use them.
Any appropriate combination, especially skills usable in class.
Why might it be easier to use a temperature reset when you FIRST notice panic building instead of waiting until you're at a 10/10?
It's easier to use coping skills before panic becomes extremely intense; it can help interrupt/escalate the response earlier.
SPEED ROUND: You have 20 seconds to name 10 things that belong in a kitchen.
Any 10 reasonable answers means points given
Draw an imaginary panic wave. Show me where you would use coping tools and what happens if you keep riding instead of fighting the wave.
Panic builds → peaks → eventually decreases; skills can be used throughout without demanding immediate disappearance.
SCENARIO: You notice stress building → your heart starts racing → panic gets really strong → eventually it starts decreasing. Walk me through your entire panic kit from beginning to end.
Free points
CREATE YOUR COMBO: Build your ultimate 3-step panic combo using any of these: Temperature Reset, Give Your Brain a Job, Ride the Wave, or Personal Panic Kit. Explain why you picked each one.
Personalized response demonstrating understanding and application.