Calm Your Body
Name one thing you can do to help your body calm down when you're angry.
What is the first step when solving a problem?
Identify/define the problem.
Complete: "I feel ___"
Example: "I feel frustrated".
True or False: You can control what another person says.
False
What does impulse mean?
The urge to do something quickly without thinking it through.
Show up to take 3 slow breaths when you're feeling overwhelmed.
Demonstrate slow breathing.
Is walking away from an argument "giving up"?
No. Walking away can be a healthy way to prevent escalation.
Complete: "I feel ___ when ___"
Example: "I feel frustrated when you talk to me that way"
True or False: You can control how you respond to a situation.
True
What is one thing you can do before acting on an impulse?
Example: Think of the consequences.
You're feeling frustrated. Name two ways you could calm down before reacting.
S.T.O.P, 5-4-3-2-1, deep breaths, counting, etc.
Name one possible solution to a disagreement.
Example: Ask for help, agree to disagree, walk away, compromise.
Complete: "I feel ___ when ____ because ___"
"I feel frustrated when you talk to me that way because I don't feel respected".
Is someone else's behavior inside or outside of your control?
Outside.
You're angry and want to say something mean. What's a better choice?
Example: S.T.O.P, use assertive communication/an "I feel" statement.
What is grounding/mindfulness? Name one strategy.
5-4-3-2-1, visualization, etc.
You and a sibling both want to use the TV. Name two possible solutions.
Example: Set up a plan to take turns and stick to it, agree on something to watch together.
Someone is asking you to do something that you don't want to do. Use an "I feel" statement in response.
Example: I feel upset when I have to do __ because it is not easy for me".
Your sibling is bothering you on purpose. What part of the situation can you control?
Your actions/behaviors, words, and thoughts.
Someone insults you at school. You immediately want to confront them. Name two steps you could take before responding.
Example: Walk away, remind yourself of the circles of control.
Create a 30 second calming routine you could use when you're starting to lose control.
Example: take 3 deep breaths, use a fidget toy, develop an "I feel statement" to communicate feelings.
Think of a real problem you've experienced recently. Identify the problem, give three possible solutions, and choose the best one.
Example: Pause and think before responding, use assertive communication, ask for help, compromise, walk away.
Create an "I feel" statement for a situation that would normally make you angry.
Ex: "I feel angry when ____ because ____".
Name three things you can control and three things you cannot control.
Example:
Can control: My words, thoughts, behaviors.
Cannot control: Other's words, the weather, other's actions.
Describe an impulsive reaction, then demonstrate how you could handle the same situation using a coping skill.
Example: Yelling, take a deep breath and assertively communicate your feelings.