Keeping a Calm Body
what does a "calm body" look like?
hands and feet to self, regular heart rate, breathing is relaxed, you are ready to learn
what does it mean to "change the channel" on your feelings?
notice a big emotion is taking over and decide to use a strategy to calm down and take control
name the zones
blue, red, yellow, green
what is a "coping skill?"
a coping skill is something that we can use to regulate our bodies.
what is an "impulse?"
an impulse is an immediate reaction or thought.
calm or not calm: raising my hand to ask or answer a question
can you change the channel on small emotions as well as big ones?
yes. it doesn't matter how big the emotion is. you can always use a strategy to help change the channel.
name 3 blue zone emotions
tired
hungry
shy
sick
hurt
what zone are you most likely to use a coping skill?
red, blue, yellow
why is it important to control your impulses?
to make sure you are being safe, responsible and respectful.
calm or not calm: yelling at someone because they said something I don't like
not calm
name an emotion that has taken over your thinking before
- any emotion in the yellow, blue or red zone is an acceptable answer
name 3 yellow zone emotions
nervous
annoyed
grouchy
crabby
silly
confused
jealous
why might it be important to use a coping skill?
so you make safe, responsible and respectful choices. when you are dysregulated, it is harder for you to make those types of choices, so using a coping skill can be important when feeling upset to be able to make better choices.
what might happen if you don't control your impulses?
a negative consequence might occur, like getting in trouble or having to sit out of a game that you really like.
what are some strategies that I could use to keep a calm body?
take deep breaths, squeeze a fidget tool, take a break, drink water, push pull dangle, think of something else
what are the steps to "changing the channel"
notice a big emotion is taking over
take some time to slow down your thinking
use a strategy to calm down
change the channel to positive thoughts
name a red zone emotion and a calming skill you can use to regulate yourself
answers will vary
Bella was reading during math class, and her teacher asked her to put her book away. She chose to ignore her teacher, so when her teacher asked her again, she took the book away. Bella noticed her heartbeat speeding up and her palms sweat. She took a couple deep breaths and got back on task. Did Bella use a coping skill?
yes. Bella used the coping skill of "using deep breaths."
name some ways you can control your impulses
taking a deep breath
walking away
thinking before acting
tony really wanted to get a certain part for the play. the teacher gave him a similar part, but instead of asking to have the part he wanted, tony yelled out, threw his water bottle and hid under his desk. Did Tony keep a calm body?
No.
what are some thoughts others might have if you choose not to change the channel on your big emotion?
others might have unexpected thoughts and might feel uncomfortable. it is important to be respectful to yourself and use a coping skill so that you can be respectful to others as well.
what is a "trigger?"
a trigger is something that happens that might dysregulate us. For example, a big test coming up might be a trigger for nervousness or anxiety.
Tyrone didn't get enough sleep last night, so he came to school groggy. When he got to class, he put his head down. His teacher nicely asked him to take a drink of water to wake up, but Tyrone yelled "no" and threw his books off of his desk. Did Tyrone use a coping skill?
No. Tyrone did not use a coping skill. His teacher even offered one to try, but he chose not to.
name some impulses you might have when you are told "no."
mad
wanting to yell
feeling embarrassed
doing it anyways
leaving the room
hitting someone to get something you want