Grounding Exercise
What does it mean to be grounded?
Grounded = being in the present moment.
What is self talk?
Self-talk is the internal narrative you hold about yourself or your inner voice.
What does deep breathing help us do?
Deep breathing helps us calm down and regulate our bodies.
Where should you practice PMR?
In a quiet, comfortable location that is free of distractions.
How many and what are the problem sizes?
3: small, medium and large.
When should you use a grounding exercise?
Any time you need to bring yourself back to the present moment.
When you're angry, anxious or distracted.
When should you use positive affirmations?
Any time you need a confidence boost! When you are thinking/saying negative things about yourself.
True or False: you should take shallow breaths during deep breathing.
False. You should be taking DEEP breaths.
What are other ways that you can relax your body?
Ex: stretch, yoga, massage, exercise.
Finish the sentence: Our reactions should match the ___ of the problem.
Size.
True or False: A grounding exercise is a mindfulness technique.
True. When you are doing a grounding exercise, you have to be mindful or present.
True or False: what we think/say about ourselves, effects our self-esteem.
When should you use deep breathing?
Any time you need to calm down or regulate your body. When you are feeling angry or anxious.
True or False: when doing PMR, you should tense and relax your entire body at the same time.
False. You should focus on one muscle group at a time.
When is hard to use healthy problem solving skills?
When we are angry or escalated.
What part of your body do you typically use in a grounding exercise?
Our senses.
The senses are an easy way to reconnect with your body.
Give me 3 examples of a positive affirmations.
I am strong
I am kind
I am smart
Name 3 of the main components of deep breathing.
To be mindful of your breath.
Inhale through your nose.
Hold your breath.
Exhale through your mouth.
Repeat as many times as you need to.
How much time should you give yourself when practicing PMR?
10-15 minutes.
Give a correct solution to the following problem:
2 peers are yelling at each other in the hallway. Things escalate and they are now punching each other. What can you do to de-escalate the situation?
Walk away.
Get a teacher/staff member.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
What is the definition of a positive affirmation?
Positive affirmations are positive statements that we repeat to build self-confidence, focus on hope, and recognize your strength and value.
Deep breathing requires us to be mindful of our physical sensations. List 3 physical sensations that occur when we are angry or anxious.
fast heart rate, sweating, shortness of breath, dizziness, tense muscles, headache, stomachache.
Describe the 2 main components of PMR.
Tensing and relaxing all of the body's major muscle groups.
What are correct responses in the "blazing heat" section of the thermometer example?
- “I need help!”
- “I need you!”
- “I’m hurt/they’re hurt!”