Emotions
The feeling you get when something unfair happens.
What is frustration?
A way to calm down when you feel stressed
Breathing Exercises
A way of thinking that says two things can be true at the same time.
Both/And thinking
Paying full attention to what is happening right now.
What is mindfulness
“Your friend ignored you. You feel sad.” Name a DBT coping skill you could use.
What is talking to someone, deep breathing, or journaling?
When you feel scared or worried
What is anxiety?
What is a breathing exercise example
Pretzel Breathing
Finish this: “Homework is hard, ___ it helps me learn.”
But
Name one way to practice mindfulness at your desk.
Deep breathing, finding things to use my 5 senses
You’re angry that your team lost. You want to yell.” Name a healthy way to handle it.
What is walking away, taking deep breaths, or writing down your feelings?
Feeling very happy or excited
Any positive emotion
You are upset after a disagreement with a friend. Name a healthy way to calm down before talking to them.
What is taking deep breaths, counting to 10, or thinking before speaking?
Both/and thinking helps you see different points of view.
What is true
Mindfulness helps you notice your thoughts without doing this.
When you are doing something you should not be doing
“You’re nervous about presenting in class.” How could mindfulness help?
What is focusing on your breathing or noticing your senses to calm down?
Name a negative emotion for mad
Angry
You feel nervous about giving a presentation. You take slow, deep breaths to calm down. What coping skill are you using?”
Deep Breathing
Make this sentence both/and: “I’m bad at math, and I won’t get better.”
“I’m struggling at math, but I can improve with practice.”
Being mindful of both your feelings and the facts in a situation is an example of what kind of thinking?
What is both/and thinking?
“You think, ‘I’m always bad at this game.’” Turn this into a both/and statement.
: “I’m struggling with this game, but I can get better with practice.”
You just lost your favorite toy. You feel your chest tighten, your eyes get watery, and you feel like crying. What emotion are you feeling?”
Sadness
“You’re upset because a friend said something mean. You decide to write in your journal instead of yelling. What coping skill are you using?”
Using a coping skill
Transform this all-or-nothing statement into a both/and statement: “I can’t do anything right.”
“I made mistakes, but I can learn and improve.”
Describe a way to practice mindfulness while walking to class, noticing both your surroundings and your emotions.
What is “walking mindfully, noticing sights, sounds, and my feelings without judgment”?
“You feel angry that a friend didn’t include you. You also feel jealous of another friend.” Name a both/and coping strategy.
“I feel upset and jealous, but I can calm down and talk about my feelings.”