Recognize it
Name one way you can notice you are getting upset
body sensation; fast heart rate, turning red, clenched fist, raised voice, shallow breathing, pounding head....any way you notice you are upset
True or False: All coping skills work all the time.
False: some coping skills can be helpful, and some can cause us to become more upset
True or false: All problems have easy solutions.
False: some problems can be tricky to solve
Change this thought to a more helpful thought:
"I'll never be good at this."
I will try my best, If I keep trying I can get it.
Your video game freezes in the middle of a game you are playing.
What is a small problem
Bonus: What can you tell yourself?
True or False: It is normal to be angry sometimes
True, being angry is a normal emotion
This is a coping skill that helps calm your body and relaxes your muscles.
Deep breathing
Give one possible solution to this problem: You are having difficulty putting together a new lego set you got.
Ask for help, take a break, try it again later
Change this thought to a more helpful thought
"Losing is no fun, this game stinks."
Playing is more important that winning. I can still have fun with my friend even if I lose.
You are working on a new lego set you got, and you keep getting frustrated by it and you need help figuring it out.
What is a medium problem
True or False: The only way to deal with your anger is to yell and scream
False: Stop, Name the feeling, Calm down.
When you are calm talk about it.
This is a coping skill we learned to help calm your body down by tensing our body and then releasing.
What is muscle relaxation
Name the size of the problem and one possible solution to this problem:
You are working on a school project and you do not understand what you need to do.
Small, What is ask for help.
change this thought to a more helpful thought using the words "I can"
"I can't do this, its too hard"
I can do this, I can keep trying, any helpful thought
You miss a shot during the basketball game.
What is a small problem
Bonus Points: What can you tell yourself?
List two physical signs of anger you may feel
Body shaking, voice raising, face getting red,
True or false: It is important to have a "tool kit" or multiple coping skills that help you calm down for different situations
True: It is important to have a variety of skills that help you calm down in different situations.
Bonus; Share one of your coping skills
Name two possible solutions to this problem:
You and your brother/friend can't agree on what game to play and you start to get upset.
Change this thought to a more helpful thought using the words " I will"
"I wont be able to play this game without getting mad"
I will use a strategy to stay calm when I feel upset.
Bonus: Name and show one of your calming strategies.
You are playing a board game with your brother, and you keep losing.
What is a small problem.
BONUS POINTS: name one thing you can do if getting frustrated,
Name two situations or things that might cause you to get upset or angry
Any two situations or things
Name two coping skills that you help you the most when you are starting to get upset
Any two coping skills
PRACTICE the whole STOP! NAME THE FEELING, CALM DOWN model with this situation:
You are playing a game with your family, and you keep falling behind in the game, and start to get upset.
BONUS POINTS! WORTH 1000 points
Talk of a time you were angry. What were you thinking at the time?
BONUS: 200 extra points
You trip, fall and are bleeding.
What is a medium problem.