Twister or Not?
This happens when emotions get really intense, big, and overwhelming, and your thoughts, body feelings, and actions all blur together.
What is an emotion twister?
Avoiding something hard feels good when?
What is in the short term?
What is the 5-4-3-2-1 grounding technique used for?
To be mindful, be present in the moment, and calm your mind and body by focusing on your senses when you feel overwhelmed.
You feel sad and want to stay in bed all day. What’s an opposite action?
Get up, stretch, talk to someone, or do something small that brings you joy.
Patrick Mahomes throws an interception in a playoff game and feels frustrated. What opposite action does he take instead of shutting down?
He practices self-talk that’s focused on learning (a growth mindset) and reminds himself that one play doesn’t define him; then he returns with a grounded focus and confidence.
He uses opposite action coping skills, such as deep breathing.
You feel a little sad after getting a bad grade, but you take a breath and decide to ask your teacher for help.
What is NOT a twister?
True or False: Avoidance helps us feel better in the long run.
False
What is an opposite action when you feel like hiding in your room?
Calling a friend, stepping outside, or talking to someone — doing the opposite of isolating.
You feel angry and want to yell, punch something, or slam a door. What’s an opposite action?
Take deep breaths, go for a walk, squeeze a stress ball, or talk it out calmly.
Jalen Hurts gets sacked multiple times and feels like he's failing. What opposite action does he take instead of giving in to discouragement?
He stays present, focuses on what he can control, and uses regulated breathing and team support to reset emotionally and mentally.
You suddenly feel overwhelmed — your chest is tight, your head is spinning, and you don’t even know if you're mad, sad, or scared.
What is a twister?
Avoiding school because you’re overwhelmed can lead to this over time.
What is more stress and falling behind?
What does the “messy closet” represent in your brain?
It represents painful memories we try to shove away instead of working through.
You feel ashamed after crying or making a mistake and want to hide or shut down. What’s an opposite action?
Tell yourself it’s okay to feel, reach out to someone you trust, or do something self-compassionate.
Tyreek Hill drops a big pass and wants to avoid eye contact or blame himself. What opposite action does he take instead of withdrawing?
He uses radical acceptance: mistakes happen, they don’t erase his worth. He stays connected to the team and keeps showing up fully.
You’re nervous about trying out for a team, but you recognize the fear and give it a shot anyway.
What is not a twister?
You feel anxious about going to school, so you pretend to be sick. You feel safe staying home, but now you're more behind and more anxious.
What is avoidance making anxiety worse?
What are two things your anger button usually makes you want to do?
Hit something 🥊, yell 😡, or isolate 🛑. (Bonus: What would be an oposite action)
You’re exhausted, lying in bed after practice or a presentation, and your mind is beating you up. What could you do instead of replaying mistakes in your head?
Thought Flip: Write down a negative thought and replace it with a more helpful one (e.g., “I messed up” → “I’m learning and didn’t give up”).
🔁 Opposite Actions:
Muscle Relaxation: Tense and release each muscle, starting from your toes.
5-4-3-2-1 Grounding: Use your senses to calm your mind.
Box Breathing: Breathe in, hold, out, hold — 4 counts each.
Soothing Activity: Play music, stretch, or shower.
Connect: Text a teammate instead of isolating.
Move: Try 1–2 minutes of gentle movement to release tension.
Saquon Barkley, coming back from injury, feels anxious and unsure if he’s ready. What opposite action does he take instead of avoiding effort?
He validates his fear, then practices courage through action — pacing himself, using body awareness, and leaning on his resilience narrative: “I’ve overcome before.”
Someone made a joke about you in class, and now you feel rage, embarrassment, and hurt all at once. Your face feels hot, you can’t think straight, and you just want to disappear.
What is a twister?
Can you think of a time you avoided something and it made the emotion grow instead of shrink?
Answers vary!
Just remember to think of it this way:
It brought relief in the short term but made it worse in the long term
Imagine you're upgrading your control panel: What’s one new button you’d add, and what would it do?
Could be a “Pause” button for thinking first, or a “Friendship” button for connection — get creative.
You’re stuck in self-blame after a missed play. You want to punish yourself by not taking a break. What’s a self-compassionate opposite action?
Treat yourself like you’d treat a teammate: encourage rest, say “mistakes happen,” and get back in next time.
Micah Parsons misses a game-winning tackle and feels guilt and self-blame. What opposite action does he take instead of spiraling into shame?
He takes accountability without judgment, shows compassion toward himself, and uses the moment as feedback for growth, knowing one play doesn’t define his future.