Brain Basics
This part of your brain helps you think, plan, and make good decisions. When you get upset, it can “go offline."
Prefrontal Cortex
Name one of the three ways your body reacts when your amygdala thinks you're in danger.
Fight, flight, or freeze.
Name one physical activity that helps burn off adrenaline.
Running, walking, dancing, stretching, etc.
What triggers your nervous system to switch into “fight, flight, or freeze”?
A perceived threat — like feeling disrespected, unsafe, yelled at, or overwhelmed.
This part of the brain reacts fast when you feel unsafe, sending you into fight, flight, or freeze.
amygdala
If someone shuts down, goes quiet, and can’t talk during conflict, which reaction is that?
Freeze
What type of breathing technique was shown in the video?
Square breathing / 4-square breathing.
What part of your nervous system helps you calm down when you breathe slowly and deeply?
The parasympathetic nervous system (your calming system).
This term describes how your brain can change, grow, and form new pathways when you practice new skills.
neuroplasticity
If someone storms out or leaves the situation, which reaction is that?
Flight
Brian in the story calmed down accidentally by doing two things at once. What were they?
Moving his body + breathing.
When your body goes into “fight, flight, or freeze,” which part of your brain is in control?
The amygdala.
In the self-calming lesson, learning new skills is compared to growing branches on a tree. What does practicing those skills do?
It makes the branches stronger — meaning the skill becomes easier.
Why does your body react so fast in these moments (Fight-Flight-Freeze)?
Because the amygdala reacts before the thinking brain kicks in.
Name one activity you could add to your Self-Calming Plan.
Music, drawing, writing, going outside, meditating, squeezing a stress ball, etc.
Why does exercise help calm your nervous system?
It burns off adrenaline, relaxes your muscles, and slows your heart rate.
What are the three steps used to rewire your brain according to Step-Up? (Hint: you do them every week.)
Learn, Plan, Practice
What can help turn the thinking brain (prefrontal cortex) back “on” when you’re escalated?
Breathing slowly, taking a break, movement, and calming strategies.
Why is exercise helpful for calming the nervous system?
It releases adrenaline, relaxes the muscles, and slows the heart rate.
What happens to your prefrontal cortex when you are highly escalated or overwhelmed, and why is that a problem?
It goes “offline,” making it harder to think clearly, make good decisions, or communicate respectfully.