Calm Down Skills
What is a Courage Card
Positive self-talk that reminds someone they can do hard things ("I am determined. I am caring. I am brave.")
How come it is important to know what you are feeling?
So you know what you need and can choose helpful behaviors and thoughts.
What is anxiety?
Big worry that impacts your ability to stay focused, do new things, or show brave behaviors
Listening and doing what an adult in charge says. For example, mom says go sit at the table, and I do it right away.
I can use this sentence to tell someone how I am feeling.
How can a worry box help?
Write down worries and put them in a box to talk with a safe person at a more appropriate time.
What are the three points on the triangle?
Thoughts-Feelings-Actions
How can worry be helpful?
If you are worried for a test, you will study and prepare.
How has mom worked hard in therapy?
Coaching sessions where she worked on engaging in play because she wants to be the best mom she can.
I can talk to these people when I am upset
Mother, family, friends, therapist, teacher, coach
Name three coping skills.
Star breathing, slow breaths, take a break, listen to music, talk to a trusted adult, stretch, meditation, counting, coloring, finger trace breathing
How do knowing your triggers help you handle emotions?
You are prepared in hard situations. For example, if you know you feel angry when you lose a game, you will remind herself "It's okay to lose" when you start playing a board game with mom.
Give an example of an anxious or unhelpful thought.
What if something bad happens to mom, what if I make a mistake, what if I fail a test
When are times it is hard for me to follow directions?
Excited, don't want to do it, not hungry, etc.
I am more comfortable talking about ____ uncomfortable emotions.
sadness, worry, fear, anger, embarrassment
Explain what a calm down jar is.
Jar of glitter and other items that can we observed when upset to calm down. Also, shows how our brain gets all cloudy when we are upset, but over time the emotions settle to calm.
What are body clues?
What are body clues for anxiety?
Upset stomach, head ache, shaking, fidgeting, etc.
What can I do when mom tells me to do something and I don't want to?
Remind myself I can do hard things, use a calm voice and ask for more time, talk it out respectively with an adult
I have learned talking to others about how I feel helps me _____.
Be less scared, feel safer, stay calm, sleep better, go to school.
What is a frustration flip?
Use of calm down skill to focus on what we can control.
Give two examples of a body clue.
Stomach growls- hungry
Fists clench- angry
Urge to scream- mad
Urge to run away- scared
What can you do when you notice an unhelpful or worry thought?
Use a courage thought, use a calm down skill, remind herself it is an unhelpful though
One way I have improved in following directions is...
I listen more quickly when it's time to go to school/ eat breakfast / go to bed/ etc.
I've learned in therapy _____
Anything! :)