Breathing
T/F: Breathing can help you feel calmer or more energized
True!
The five senses
Sight, Smell, Hearing, Tasting, Feeling/Touching
T/F: Moving is usually a good coping skill
True!
Name a thinking skill/tool
Size of the problem; inner coach/inner critic; problem-solving; super-flex/rock brain
This would be a small problem for me
Lost a game; lost my pencil; got one answer wrong
T/F: Deep breaths will probably help you feel more calm
True
One sensation you could focus on to calm down.
Feeling your feet on the floor; looking for 5 red objects in the room; smelling a flower; tasting a mint or chocolate
Two ways you can move around at school and not get in trouble
Get a drink; go to the bathroom; take a two-minute break and move around in the other room
When we are stuck on one way of doing something
Some situations I could use deep breaths to calm down
Someone is doing something annoying, I have to wait for something I really want, I lost a game, I stubbed my toe, etc.
Making this part of the breath longer will calm you.
The out-breath
What is one way you could use hearing to focus?
Listen closely to a friend or teacher; listen for sounds far away; listen to sounds nearby; listen to sounds in you body; listen to the sound of your breathing
Three ways you can move around outside the classroom
walk in the hallway; do jumping jacks in the other room; use the bike in the gym
What the inner coach might say if you made a mistake
Everyone makes mistakes sometimes; it's OK to make mistakes; I can get it right next time
"Trigger" means something that...
Usually makes me upset or frustrated
Examples of breathing techniques
Star, 5-Finger, 6-Sided, Square, Bunny, Balloon
Your nose/nostrils, your chest, your belly, your throat
T/F: Moving is a good way to change how you are feeling
True! When we change what we are doing with our body it can change how we feel emotionally.
The number of sizes on the size of the problem scale
5
Zones of Regulation calls coping skills this
Zone tools
Three different parts of the breath
In-breath, out-breath, pause/hold the breath
How I can use smell to calm down
Light a scented candle; use a scented pillow; use a scented spray; smell a flower/plant (grass, leaves); smell a food (lemons, mint, herbs)
Why is punching things not always a healthy movement skill to use.
Punching things when angry can teach you to respond to anger with aggression.
It can be OK to punch something safe for exercise when we are feeling OK/good.
Super Flex is really good at this!
Changing your mind; problem-solving; coming up with different ways to do things; being flexible about changes
Three ways to help when I'm angry/in the red zone
deep breaths, get away from the situation, ask for help