Calm My Mind
You failed a quiz and start thinking, "I'm terrible at school."
Question:
What is one way to calm your mind?
Positive self-talk, challenge the thought, remind yourself it's only one quiz?
Name one sign your body might show when you're getting angry.
Fast heartbeat
Hot face
Clenched fists
Name one trusted adult at school.
Teacher
School Social Worker
Counselor
Principal
Case Manager
Name one healthy distraction.
Examples:
Drawing
Music
Reading
Sports
Walking
Your fists are clenched. What is this?
A body signal.
Name one positive thing you can tell yourself before taking a test.
Possible Answers
Name one way to calm your body.
Deep breathing
Walking
Stretching
Drinking water
Who could you talk to if you were feeling overwhelmed? Name two people.
You are right whoever you chose!
True or False: Healthy distractions solve your problems forever.
False
Your heart starts racing. What should you do FIRST?
Pause and use a coping skill.
You can't stop thinking about an argument that happened yesterday, and now you're starting to feel distracted in class.
Question:
What is one healthy way to calm your mind so you can refocus?
True or False
Your body often notices emotions before your brain does.
True
Finish the sentence. "I need help because..."
Students provide an appropriate example.
Why can healthy distractions be helpful?
They give our brain time to calm down before solving the problem.
You notice your stomach hurts, your face is hot, your breathing gets fast, and you want to yell at someone. What are these signs telling you, and what should you do before reacting?
True or False
Calming your mind means pretending your problems don't exist.
False
You notice your hands shaking, your heart racing, and your shoulders getting tight before giving a presentation. What coping skill could help your body in that moment?
Deep breathing
Stretching
Grounding
Your friend tells you they have been feeling really sad every day and do not know what to do. What should you encourage them to do first?
Talk to a trusted adult.
You need a break from a stressful thought, but you still want to stay in control and avoid making the situation worse. What is one healthy distraction you could use?
Possible Answers
Which comes FIRST?
Emotion
Behavior
Body Signals
Trigger
Trigger
Finish the sentence.
Instead of thinking - "I always mess everything up."
I could think...
"I made one mistake."
"I can learn from this."
"I'll try again."
Why is it important to notice body signals early instead of waiting until you are already overwhelmed?
Because it is easier to calm ourselves before emotions become too strong and harder to control.
You have been feeling stressed for several days, your grades are dropping, and you are starting to shut down in class. When is the best time to ask for help, and why?
Before the problem gets bigger, because getting help early can stop things from getting worse.
You are upset and want to post something angry online. Which choice is the healthiest distraction?
A. Post the message right away
B. Take a walk and listen to music
C. Text everyone about the problem
D. Break something
Answer
B. Take a walk and listen to music
Put these in order.
Behavior
Thought
Emotion
Trigger
Body Signal
Consequence
Trigger
↓
Thought
↓
Emotion
↓
Body Signal
↓
Behavior
↓
Consequence