Recognize
What can you ask yourself to identify how you are feeling?
How am I feeling right now?
What is my body telling me?
How am I acting?
What zone am I in?
Do not try to immediately fix it.
Do not try to change your feeling.
Do not run away from your feeling.
Do not judge yourself.
Let yourself feel how you are feeling.
What is a critical thinking question?
How is this feeling affecting my body?
What is this feeling telling me?
What do I need?
Why do I feel this way?
(any of the above)
What can you do to nurture your feelings?
Talk to yourself as you would talk to a friend.
Say kind things to myself.
Give yourself what you need.
Your co-worker is not doing their job at work. You must work harder so all the work gets done.
Recognize! How do you feel?
I feel frustrated, angry, and annoyed.
You make a mistake in front of a group of people. You feel embarrassed and anxious.
Allow! What is something you could say to yourself to allow this feeling?
It is okay to feel embarrassed.
This morning you forgot your water bottle at home. It is Friday, and going to be hot outside for our Friday outing. You feel frustrated and upset.
Investigate! What thoughts are going through your mind?
I am frustrated that I left my water bottle at home. I am thirsty.
My mom is in the hospital. I feel scared and anxious.
Nurture! What is a healthy action that would make me feel better?
Talk to someone I trust.
Take deep breathes.
Take short breaks.
Your grandmother is sick. She needs to go to the hospital.
Recognize! How do you feel?
I feel worried, scared, and sad.
Your friends are making plans, and you realize you weren't invited. You feel left out, sad, and hurt.
Allow! Is it okay to feel this way?
Yes! It is okay to feel hurt. My friends made plans without me, and it is okay to be sad about that.
You feel angry and you do not know why.
Investigate! What can you ask yourself?
What might cause this feeling?
What thoughts are going through my mind?
What happened right before this?
Where do I feel these feelings in my body?
Your friend hurt your feelings and did not apologize. You feel hurt and upset.
Nurture! What is one kind thing you could do for yourself?
Do something I like to do (color, listen to music)
Do something relaxing (take deep breaths, close my eyes)
Your friend hurt your feelings and did not apologize.
Recognize! How do you feel?
I feel sad, hurt and upset.
You forgot your permission slip at home and it was the last day to turn it in. You feel frustrated and worried.
Allow! What is something you could say to yourself to allow this feeling?
It is okay that I forgot the permission slip at home. Mistakes happen to everyone.
You wake up feeling anxious and nervous.
Investigate! Where do you feel nervous in your body?
Tightness in your chest.
Racing thoughts in your head.
Heart pounding in your chest.
Sick to your stomach.
Nurture! What can you do to help yourself?
Try a calm down strategy:
take deep breaths,
listen to music,
take a break.
You and your friend are playing basketball. Your friend throws the ball and it accidentally hits your stomach.
Recognize! How do you feel?
I feel hurt. Ouch!
You don't get enough sleep and feel cranky the next day.
Allow! What would allowing this feeling look like?
Allowing this feeling would look like: accepting that you didn't get enough sleep and being kind to yourself throughout the day.
It would NOT look like: being frustrated with yourself.
You feel a tightness in your chest and your heart is pounding.
Investigate! What emotion am I feeling in my body?
Anxiety
Nervous
Nurture! What would you tell a friend feeling this way?
It's okay to feel nervous and confused. I feel confused sometimes too, but we can get through this together.