Fight, Flight or False Alarm
A bear is chasing you in the forest.
Flight.
If I don't do well on this, I will never succeed.
What evidence tells me I will NEVER succeed?
What else could happen?
Lonely
Feeling. What is a thought that would go with this?
Box breathing
Create a box with your breath! Breath slowly in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat!
You are stuck on what to write for your writing assignment.
False alarm.
I always have a hard time with Math.
Are there any concepts in Math I have understood?
Do I have to fail just because I have a hard time?
What are the facts not the judgement?
I'm so sad, how could this happen!
Thought. What is a feeling that would go with this?
You don't have to practice learning how to breath.
False. When we are anxious it can be hard to breath so we have to practice how to do good deep breathing.
The fire alarm goes off at the fire department.
Fight.
Everyone thinks I'm dumb because I answered a question wrong in class.
What has happened to other people in this situation?
What else might others be thinking?
What else might that mean about me?
I'm so mad, I could punch someone.
Thought. What is the feeling that would go with this?
Thinking about our five senses can help relax us.
True. They help you focus on the moment, instead of letting your mind wander.
You are swimming in a lake and notice a storm coming.
Flight.
I worry that bad things will happen when I hear noises at night.
What happened in the past when I heard noises? What is most likely to happen?
Frustrated.
Feeling. What is a thought that would go with this?
Worry surfing.
Riding the wave of your feeling and allowing it to pass through you, instead of trying to push it away.
You forgot your science project at home.
False alarm.
If I talk to other kids, I will end up feeling sad and judged.
Are there any times I've talked to other kids and felt happy? What else could happen?
Something terrible is going to happen.
Thought. What is a feeling that would go with this?
Body scan
Pausing to notice what physical sensations your body is needing so that you can understand what emotion you're starting to feel - muscle tension, heat, restlessness, stomach ache, racing heart, breathing fast, etc.