Emotional Control
What is emotional regulation (or self-soothing)?
The ability to calm yourself down when you are feeling angry, frustrated or overwhelmed
What is the brain?
This organ acts as the control center for all of your self-regulation, thoughts, and feelings
What is mindfulness?
Paying attention to your thoughts, feelings, and sensations in the present moment
What is this called? staying focused and engaged even when a task is challenging or boring
Sustained attention - the ability to maintain consistent behavioral response and focus on a single activity over an extended period
ex. reading a book from start to finish or watching a movie without losing track
Recognizing your own emotions
a. identifying feelings
b. hiding feelings
c. ignoring feelings
d. controlling others' feelings
a. identifying feelings
What is deep breathing (or belly breathing)?
A slow, deep physical action that can lower your heart rate and activate your body's relaxation response.
What are some examples? :)
What is the prefrontal cortex?
The part of the brain located right behind your forehead. It is responsible for decision-making, impulse control, and planning
What is this called: stopping and thinking before acting upon a feeling or sudden urge.
Impulse control
When would we exert impulse control?
People who have good regulation skills can...
Calm themselves down, be flexible in situations, view challenges as opportunities, act in accordance with their values, cheer themselves up
What is self-assessment?
Understanding your strengths and weaknesses
What is emotional awareness (or labeling)?
The practice of noticing and naming an emotion as it happens, rather than immediately acting on it
What is the amygdala?
It is an almond-shaped part of the brain that acts as an alarm system. It triggers your "fight, flight, or freeze" response during high stress
What is a classic game that requires steady hands, panning, and focus to remove and stack blocks without collapsing?
Jenga
Managing your time effectively to complete tasks is called
Time Management
What is understanding impact?
Recognizing how your actions affect others
What is STOP?
Stop, Take a Breath, Observe, and Proceed
When would we use STOP?
What are somatic signs (or physical warning signs) of stress?
Clenched fists, racing heart, and a tight jaw - clues that your body gives you before you respond
Answers may vary
What is self-efficacy?
Believing in your own ability to succeed
You are super excited to go to your favorite restaurant for dinner tonight and have been thinking about it all day. When you arrive, the restaurant is closed. You react by cussing out the restaurant, slam the car door shut and proceed to say “If I can’t have that I guess I won’t be eating.” Does this scenario demonstrate being flexible?
No. Disappointment is understandable, however aggression and shutting down is not flexibility. How can one demonstrate flexibility?
What is this called? Thinking back on your experiences to learn and grow
Self-Reflection
What is WISE Mind?
The ideal state of mind where a person balances their logical, analytical thoughts with their intense emotional feelings to make an objective decision.
This is when the body pump's it's breaks. It helps your body return to a state of calm after a stressful event. Think of it as a battery that turns on when it recognizes that you are safe. This is when you can start to relax, eat again, or respond in a level-minded way.
Hint: para[_______] nervous system
Parasympathetic nervous system
What is this called? rewarding yourself for progress and accomplishments
Positive reinforcement
Are actions the only thing that can be an impulsive behavior? Yes or no? Explain.
NO. Impulsive words can hurt people’s feelings and get you into trouble. Thoughts can be impulsive too like when you immediately jump to a conclusion about someone or something without really thinking about it
What are the 6 feelings that are universally recognized as basic human emotions?
Happiness, sadness, anger, fear, surprise, and disgust