Problem Size
You lose the soccer game at recess.
Tiny problem
You get up off the ground, brush off any dirt, and look for scrapes. All clear. Time to carry on.
Tiny response.
A classmate bumped into me in the hallway. It must have been on purpose. I yell at him to get out of my space. Does this reaction match?
No - the problem is tiny, and it was an overreaction.
Tiny problem
Create your own problem & appropriate reaction:
*I can solve it on my own or let it go. It won’t matter much tomorrow.
5-finger breathing
Take deep inhales through your nose, and exhale slowly through your mouth while tracing your one of your five fingers each breath.
You forget your house key, and you know nobody will be there when you arrive home from school.
Medium problem
You call 911 to report a report a fire across the street. You follow directions from emergency personnel.
Huge reaction
My friends invite me to a party that I know is past my curfew. I explain to my dad why I should go, and he disagrees with me. I scream that I will miss out on spending time with my friends. Does the reaction match?
No - problem is small, and it is an overreation.
Small problem
Create your own problem & appropriate reaction:
*I can solve this on my own, but it may take a little effort.
5-4-3-2-1 grounding
5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.
Your friend trips when you are at the mall together. They are in a lot of pain, and they can't get up themselves.
Huge problem
You ask to go to the school office after a ball fell on your head. You feel a bit of a headache.
Big reaction
I fell off my bike and my bleeding knee doesn't stop right away. There is dirt in the cut. I call my parents to come pick me up and help me wash and bandage the area. Does the reaction match?
Yes! This is a medium problem with an appropriate reaction.
Medium problem
Create your own problem & appropriate reaction:
*I should try to solve it first, but I may need help from an adult.
Palm presses
Press hands together for 3-5 seconds, then relax. Repeat a few times.
You are worried that your brother is feeling tired and overwhelmed most days. He says he often doesn't feel like eating, and doesn't sleep well.
Big problem
You ask your sister if you can chat with her. You tell her that she has been hurting your feelings every time she excludes you from games when her friends come over.
Small reaction
You find a child at the busy zoo who can't find their parent. You go with them to find the nearest staff member and explain the situation. The staff thank you and say they will care for the child and search for the parent.
Yes! This is a big problem with an appropriate reaction.
Big problem
Create your own problem & appropriate reaction:
*I need an adult’s help to solve this safely.
Stretches
Hold stretches for 20 seconds each. Try yoga poses.
Your classmate's talking is breaking your focus, and you have already tried asking them to stop.
Small problem.
You call your parent at work to tell them that you missed the school bus.
Medium reaction
I hear on the news that there has been an Earthquake in another country. There are emergency services at the location on the screen helping with the aftermath. I rush to tell my mom and ask that we contact 911 in our area. Does the reaction match?
No. This is a huge problem for the citizens of the country in the news, and their emergency services are assisting appropriately. For you, this problem is not as urgent, and there is no need to contact emergency services here. It would be more reasonable to ask your parent about donating to a charity that can assist with the cause.
Huge problem
Create your own problem & appropriate reaction:
*This is an emergency. Get a trusted adult immediately or call for help.
Quiet activity
Try drawing, reading, or another quiet hobby.