Body Clues
Your palms are sweaty, your heart is racing, and you are breathing fast
Anxious or Scared
Your friend said they don't like your idea
Hurt or sad
You put on headphones and listen to calming music after a stressful day.
Self-Soothing
This part of the brain helps you think logically, solve problems, and make good decisions.
Smart Brain
Instead of yelling when angry, I can...
Say, "I feel angry when..."
Take deep breaths
Count forwards and backwards from 10
Take a break from the angering situation
Splash water on my face
Squeeze a stuffed animal, pillow, or stress ball
Your face feels hot, your muscles tighten, and your jaw clenches
Angry
You are about to meet someone new
Nervous
You take repeated slow and intentional breaths.
Deep Breathing
This brain takes over when you feel strong emotions.
Emotional Brain
Instead of throwing my computer on the ground when frustrated, I can...
Say, "I feel frustrated when..."
Take deep breaths
Count forwards and backwards from 10
Take a break from the angering situation
Splash water on my face
Squeeze a stuffed animal, pillow, or stress ball
Your chest feels heavy, you have a lump in your throat, and you want to cry
Sad
You come home to a special note and package for you
Surprised
You go outside to get fresh air and take a short walk to clear your head.
This brain is in charge of fight, flight, or freeze.
Survival Brain
Instead of refusing to get in the car when overwhelmed, I can...
Say, "I feel overwhelmed when..."
Take deep breaths
Count forwards and backwards from 10
Take a break from the angering situation
Splash water on my face
Squeeze a stuffed animal, pillow, or stress ball
You have butterflies in your stomach, you feel energized, and you can't stop smiling
Excited
Your parents tell you it's time for bed and you can't keep playing your game
Disappointed, angry
You remind yourself, “This is hard, but I can handle it.”
Positive Self-Talk
When you yell before thinking because you’re upset, this brain is in control.
Emotional Brain
Instead of pushing my sister when I am annoyed, I can...
Say, "I feel annoyed when..."
Take deep breaths
Count forwards and backwards from 10
Take a break from the angering situation
Splash water on my face
Squeeze a stuffed animal, pillow, or stress ball
Your stomach hurts, you feel lightheaded, and you want to curl up in a ball
Overwhelmed
As you are about to head to the car to go to a friend's house, you find out they are sick so you can't go over
Disappointed, sad
You focus on naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Grounding technique (5 Senses)
You take deep breaths to calm down so you can make a good choice. You are trying to bring this brain back online.
Smart Brain
Instead of screaming and stomping my feet when disappointed, I can...
Say, "I feel disappointed when..."
Take deep breaths
Count forwards and backwards from 10
Take a break from the angering situation
Splash water on my face
Squeeze a stuffed animal, pillow, or stress ball