Name That Feeling
What emotion might show up when your body feels tight and your thoughts start racing?
Anxiety, worry, fear
Name one body signal that tells you a big emotion is coming.
fast heart, clenched jaw, tight fists, etc (any body signal for them)
Name one breathing exercise that helps calm the nervous system.
slow breathing, box breathing, 4-6 breathing
Finish the sentence: "Feelings are _____, not facts."
signals/information
You feel angry and want to yell. Name one safe choice.
step away, breathe, squeeze something, anything else that doesn't involve hurting yourself or someone else either physically or emotionally
What feeling often hides underneath anger?
sadness, fear, embarrassment, hurt
When emotions rise, where do many people feel them first?
Stomach, chest, throat
Name one grounding technique using your senses.
5-4-3-2-1 grounding, holding ice, noticing sounds, eating something sour
True or False: Having a feeling means you did something wrong.
False - negative feelings usually mean something is wrong, not that you DID something wrong.
You feel anxious before something new. What's one helpful action?
grounding, asking for support, positive self-talk, anything else that helps you decrease anxiety during stressful situations that doesn't hurt yourself or someone else.
What emotion is common when something important gets taken away or ends?
Grief, sadness, disappointment
True or False: Your body reacts before your brain catches up.
True
Is it better to calm your body first or your thoughts first?
Body first
What is one example of an unhelpful thought during big emotions?
"I can't handle this," "this will never end," any other negative or unhelpful thought.
You feel overwhelmed and shut down. What might help?
movement, quiet space, co-regulation, anything else that doesn't hurt yourself or someone else physically or emotionally
What feeling shows up when you feel ignored or left out?
loneliness, rejection
Name one sign your body might give when you're overwhelmed.
Zoning out, shallow breathing, irritability, etc.
Name a calm-down skill you can use anywhere, anytime.
breathing, self-talk, muscle relaxation, 5-4-3-2-1 grounding
What could you say to yourself instead of "I'm bad" when you mess up?
"I'm human," "I'm learning," something more positive/optimistic and/or helpful (doesn't hurt)
Someone hurts your feelings. Name one regulated response.
speak calmly, take space, set a boundary
Name two different feelings that can exist at the same time?
mixed emotions such as excited + nervous, etc
What's one thing you can do to help your body calm before your thoughts?
Why do calm-down skills work better when practiced before a meltdown?
the brain learns the skill when it's calm
Why is it important to talk to yourself kindly during hard moments?
it helps the nervous system regulate
Big feelings show up. What is the goal: make them disappear or manage them safely?
manage them safely