Coping Strategies
What are three ways in which you can continue to stay in the pleasant feelings quadrants (yellow/green)?
Everyone copes differently! Tell me YOUR personal ways in which you continue to have a pleasant mood.
Examples: going on a walk, reading a book, or having a snack
True or False: People can be in multiple mood meter quadrants at once? For example, people can be sad AND angry.
TRUE! We all can experience multiple emotions at once.
Identify the problem and generate 2 appropriate solutions:
A student is keeps picking on me by shoving his shoulder into mine when we walk by each other in the hallway.
Problem: bullying
Solution: ask the student to stop and if the problem persists ask a trusted teacher/staff member to be in the hallway when he/she does it (to avoid feeling like a "snitch")
Name three sensation words that your body feelings inside when you are angry.
There are many! Dark, Dizzy, Fast breathing, Fast heartbeat, Hard to breathe, Heavy, Hollow, Hot, Nauseous, Numb, Tight, Shaky, Sharp, Warm, to name a few!
What are 3 characteristics of a good friend?
Kind, understanding, and a good listener
Everyone copes differently with unpleasant feelings. Can you share two ways in which you cope with red and blue feelings?
For example: talking to someone you trust, deep breaking, having a drink of water
What emotional quadrant am I describing?
Joyful, pleased, cheerful, and inspired.
Yellow!
Identify the problem and generate 2 appropriate solutions:
A friend told you that another friend said something about you, but it doesn't seem like your friend would do that.
Problem: Gossip
Solution: ask the other friend if they really said that and find a solution to deal with the drama (i.e. "squash it" or use your words tool)
What is adrenaline?
Our emotional alarm system, which tells the body to fight danger, run from it, or freeze.
What are 3 of your OWN personal characteristics that may YOU a good friend?
There are many!
For example: Loyal, fun, and adventurous
What coping skill utilizes good thinking about yourself and self-coaching in order to do well on something?
Positive self talk
What emotional quadrant am I describing?
Livid, fuming, worried, and concerned.
RED
Identify the problem and generate 2 appropriate solutions:
Someone keeps messing with your friend and you do not appreciate it.
Problem: Someone hurting someone you know
Solution: Confront the person and use your words tool.
*If the issue persists, consult with a trusted adult, which may include your parent(s) or teacher.
What is the Amygdala?
Our emotional alarm system, which tells the body to fight danger, run from it, or freeze.
What are 2 characteristics of someone who is NOT a good friend?
Examples: unreliable and selfish
When you take a thought or idea out of your head and forget about it, what strategy are you implementing?
Garbage Can Tool
What emotional quadrant am I describing?
Hopeless, drained, tired, and sad.
Blue
Identify the problem and generate 2 appropriate solutions:
Someone "roasts" you in front of some friends and you feel embarrassed about what they said.
Problem: Getting "roasted" and feel embarrassed
Solution: Telling your friends your real feelings and asking them to stop "roasting" each other
*If the problem persists, consult with a trusted adult, such as your parent(s) or counselor
What is the Prefrontal Cortex?
Calms the amygdala by naming our feelings and imagining the consequences of our actions.
How can you approach someone you want to make friends with or be friends with?
There are many ways to approach this!
Example: Initiate a conversation about something that interests you both.
What strategy did we learn in counseling that requires you to tighten and squeeze your muscles for a few seconds, then release the muscle tension slowly?
Progressive Muscle Relaxation
What are 5 feeling words for difficult Moods?
There are many! Angry, Careless, Cranky, Frustrated, Impatient, Irritated, Rushed, Sad, Tired, Worried and JEALOUSY to name a few!
Identify the problem and generate 2 appropriate solutions:
You are working on a group project, but the others in the group are not pulling their slack.
Problem: Unfair distribution of work
Solution: Confront your group members and assign them some of the workload and/or find someone to mediate the problem, such as a teacher or other group member
Give me an example of what your amygdala tell you to do when you're angry.
BONUS (x2 points): Given me an exmaple of what your prefrontal cortex would tell your amygdala in order to put the brakes on your angry urges?
An example of what your Amygdala would tell you is, “You should break your sibling’s Lego building!”
BONUS: An example of what your Prefrontal Cortex would tell you is, “Wow! You are very Angry. I can tell because your face is hot and your have a lot of energy in your body.”
How can you deal with a conflict between yourself and a really good friend?
There are many ways to deal with this!
Example: Talk to them, use your words, try and express where you are coming from, and try to listen and empathize about where they are coming from.