Window of Tolerance
What is a coping skill to get out of fight/flight response
deep breathing, taking a break, release muscle tension, dim the lights, get away from the noise, positive affirmations, listen to calm music
Name 3 benefits of social support
feelings of security, improved mental health, improved self-esteem, resilience, improved physical health
What does self-esteem mean?
how we look at or view ourselves
Why are communication skills important to have?
to ensure healthy relationships between peers
Give one reason why laughter helps with your mental health?
stress reduction, immune boost, cognitive benefits, mood enhancement, and empowerment
What is a coping skill to get out of freeze?
stretch, movement, splash cold water on face, grounding, turn up the light, go outside, take a warm shower, listen to music with a strong beat
What does your emotional support person help with? and name an emotional support person
managing emotions
therapist, older sibling, trusted adult
What are the negative effects of our inner critic?
low self-esteem, negative feelings, depression, anxiety, stress
What is 3 characteristics of passive communication
soft spoken/quiet
allows others to take advantage
lack of confidence
poor eye contact
does not express ones own needs or wants
prioritizes the wants and needs of others
How does laughter improve your mood
it provides joy and positivity which can alter perspectives, enhance mood, and lessen depression
"feel-good" hormones and neurotransmitters like endorphins, dopamine, and oxytocin
What is the window of tolerance?
your nervous system's sweet spot where you can think clearly, manage emotions, connect with others, and cope with challenges
Who is a tangible support person and what do they help with?
Parent/guardian
financial needs, practical problems
What is our inner critic?
The voice in our head that gives negative thoughts when a situation happens
What are 2 characteristics of aggressive communication
easily frustrated
unwilling to compromise
speaks in a loud and overbearing way
uses criticism, humiliation, domination
disrespectful towards others
frequently interrupts or does not listen
What does being mindful mean?
being present in the moment without judgement
What are the feelings associated with fight or flight response?
anxious, reactive, frenzied, defensive, racing thoughts, anger
Who is an informational support person and what is something they help with?
A teacher, counselor, therapist
they give advice to help problem solve
What is our inner coach?
The voice in our head that gives us positive thoughts to combat our critic.
Listens without interrupting
clearly states wants and needs
willing to compromise
good eye contact
What does the H and A stand for in HALT
hungry and angry
passive, confused, shut down, numb, disconnected
Who is someone who helps with social needs and what do they help with?
friends and family
love, belonging, and connectedness
Identify 2 inner critic sayings and 2 inner coach sayings
Critic: you are terrible, you will never be better, etc.
Coach: Keep trying, You can only do your best
Someone asks to borrow $10 but you won't have any money for lunch today.
What is an assertive response?
"I'm sorry I really need my money for lunch, but maybe I can ask someone to help you."
What does the L and T stand for in HALT
Lonely and Tired