Row 1
What does NNR stand for?
Notice, name and respond
What does ACE standing for?
Dropping Anchor
What is 5,4,3,2,1 and how do you do it?
Using your 5 senses and can use to respond to help you feel grounded when big thoughts and feelings arise
How do you drop anchor?
Acknowledge thoughts and feelings, taking deep breaths.
Come back to body, stretch, wiggle hands and feet
Engage in the world around you using 5,4,3,2,1 or count colors or count shape
What is one unhooking skill you can use to unhook from your thoughts?
Practice one time
What is riding the wave?
As we talked about, strong emotions are like a wave.They rise up high and then crash down, just like the waves at the beach. Our mission is to learn how to ride these emotional waves instead of getting knocked over by them! Paying attention to our feelings and noticing what’s happening inside us when those big emotions hit. It teaches us to accept those feelings without judging them, so we can ride the wave smoothly. I want you to think about a time for a second when you felt super overwhelmed by your emotions. Did it feel like you were getting "pulled under" by a giant wave?
Noticing these reactions is an important step in learning to manage them. Using your NNR skills. Can you think about a time when you experienced a strong emotion that hit you and felt like a huge wave pulling you under? What did that look like? What did you notice? Can you name what you were feeling? Responding with Riding that Wave of emotions and feelings will help you learn to navigate these emotional waves without being overwhelmed.
Now, here’s where mindfulness comes in. Mindfulness is key to riding these emotional waves. It helps us notice and accept the feelings that come with strong emotions, allowing us to observe them without judgment. Lets work on that goal and practice riding the wave when you experience strong emotions, try to observe the sensations mindfully without getting pulled under.
How do you color count? And when can you use it?
Pick one color and count as many objects as you can see for 1 min
What is the skill we call when we take TOWARD MOVES? Hint its starts with choice
The "Choice Point" is a powerful tool because it gives you control, even when you feel stuck. The goal is to keep practicing, not to be perfect. Every time you notice you're hooked by a thought or a feeling, that's a win.
If you get caught in a big emotional storm, what is one skill you can use to feel grounded? You can't get rid of the storm but you can???
Drop Anchor
True or False: The goal of "Riding the Wave" is to make the feeling disappear instantly.
False
What are the things we do to practice hard things on purpose to teach your brain you are safe?
How do you do the skill 5-finger breathe? Practice 2 times, showing your coach.
Trace each finger , breathe in and out as you go
What are SUDS?
Subjective Units of Distress, or a way we can measure our big emotions and feelings. Where are they now?
When we take toward moves what are we make toward moves towards?
Values
What are values?
Name something that is important to you today that you have been making toward moves towards