Emotions
Imagine you are playing a difficult game and you lose a close one. Its normal to feel.....
Dissapointed, sad, a little upset, maybe even jealous.
What is your FAVORITE yoga pose?
ANY yoga pose will do! This is good to do when we feel in the red zone or blue zone.
You are in a group of kids and all of a sudden all eyes are on you, and you don’t know what to say. Imagine your face is red hot and your heart starts beating fast. You’re experiencing an anxious feeling. What is a coping tool you can try in the moment to calm your body down?
Acceptable answers include: take a deep breath, use positive self-talk, squeeze your hands together, say you need to use the bathroom to take a quick break.
Your heart is racing and your face is hot. You might be feeling....
Embarrassed, upset, or mad
Would you rather…
Do 10 jumping jacks OR Run in place for 30 seconds
Either answer is correct! It’s a matter of preference!
Your sibling breaks one of your most treasured possessions. When you find out, you feel your heart beating fast.
*What emotion are you experiencing?
*What can you do to calm your body down?
Anger, Frustration or similar.
Acceptable answers include: take a deep breath, remind yourself that mistakes happen, scream into a pillow, punch a pillow, healthy movement, walk (around the house or around the block if you are allowed to), talk to a trusted adult or friend. When you are calm, you can have a talk with your sibling about how they can help you replace it.
Your breathing is even, and your heart rate is just right (not too slow, not too fast). You feel…
Calm
Go for a 10 minute walk,Practice yoga for 10 minutes, or play basketball for 10 minutes?
All 3 answers are correct, it’s a matter of preference!
There are things we can do in daily life that help our minds and bodies stay regulated. Sometimes referred to as “self-care”. What are some ways you can focus on “self-care”? Give 2-3 examples.
Examples of self-care: drinking water or tea, movement, mindfulness, meditation, spending time with family and friends, spending time on your interests: books, TV (in moderation), games, sports, music, and more!
Imagine you got the exact present you wanted for your birthday. You may be feeling....
Excited!! Elated!!
True or False:
Getting some movement in everyday can improve your mood and energy level throughout the whole week!
True
In some programs, such as “The Zones of Regulation”, the goal is to come away with a “toolkit” of coping strategies. If you had to create a toolkit for yourself, what tools would you include?
*Tools are strategies that help you stay calm when emotions are running high. They do not negatively impact others and can even help you have healthy conversations with others about problems.
Acceptable answers include (but not limited to): breathing strategies, mindfulness strategies, ride the wave, movement, talking to a trusted adult or friend, journaling, etc.
You feel so mad, you feel the urge to stomp and scream. What can you do?
1. Breathe a big breath
2. Talk to an adult or a grown up
3. Take a break
4. Draw or color
When you exercise, your body releases a chemical that is associated with positive feelings.
TRUE or FALSE?
TRUE! Endorphins !
True or false: Some breathing strategies can increase your heart rate and intensity of emotion rather than calming you down.
TRUE
If your inhale is quick and shallow, this will increase your heart rate and can make your emotions more intense. If you are feeling low energy, this can be helpful. If you are high energy/upset, this naturally happens to your breathing. Imagine what happens when you’re crying really hard. You likely have short, quick inhales between sobs. When you slow down your breathing, especially with a nice slow exhale, a message is sent to your brain that you are OKAY, and you can handle this.