Emotions
What does it mean to ride the waves?
It's called riding the waves because just like surfing, you have big waves or obstacles coming at you and you need to learn how to balance those emotions well enough so you don't crash and create bigger problems.
Saying, "I am strong, smart, funny, and loved" is an example of what strategy?
Positive affirmations! You should tell yourself these as much as possible but at least as soon as we wake up and right before going to sleep.
What combats ANTs?
PSTs! Positive Self-Talk
Give an example of a situation where someone would have different emotions to the same situation.
E.g. if a student missed the bus.
If someone had another ride or if they got to skip school, they would probably be relaxed or happy. If they had a huge test that day and no other way to school, they might feel stressed, overwhelmed, and/or frustrated.
What strategy did the Little Engine that Could use to get up the mountain? How does that strategy help us?
PST- I think I can, I think I can
It trains our brain to think more positively and gives us more confidence
How can you tell a friend is stressed out? Name at least 2 cues.
friend looks nervous, distracted, extra fidgety, seems quiet, isn't participating much or completing work as much
What is the strategy that involves privately documenting your thoughts or feelings.
How could it help you ride the waves?
Journaling- it's a great way to get out your emotions and express the way you feel without any judgment or response from anyone else, it's private, it doesn't involve talking, and it can help you reflect on what has been positively and negatively affecting you
Name this strategy. It's an action (something someone does) and everyone’s sounds different.
Why would it help us cope with stressful situations or strong emotions?
Laughing out loud! Laughing at something in our heads doesn't have the same effect as LOLing because LOLing boosts our immune systems, relaxes our bodies/minds, puts us in a more positive mood, and helps us feel less pain if we're hurt.
What are 3 ways to positively problem-solve?
1. Moving On
2. Talking
3. Making a Choice
How could you help yourself if you were feeling depressed?
Force yourself to do the things you like doing, talk to friends or family members, get plenty of sleep, get regular exercise, try eating good food, try talking to a trusted adult or mental health professional
Depression is a _________ and an __________.
Medical condition and emotion.
Name the strategy or provide an example of the strategy that uses your imagination.
Visualization- where you use the power of your brain to picture some thing, person, or situation that calms you.
e.g. worry bubbles, you are in control of the tv watching your favorite things, playing your favorite video game
If you need adult help, what adults could you go to for support? (at least 2 people)
Why would they help? (at least 1 reason)
Parents, teachers, psychologists, family members, police officers, firemen, etc.
Because they have more experience and can provide more insightful advice, they can help you understand others' perspectives, they can get you professional help if you need it, they can keep you safe
What are the benefits to moving on? Name at least 2.
Don't have to do a lot of talking, saves time, don't have to put a lot of effort in, can make the other person feel better, can be easy
How could you help someone else who might be feeling depressed?
be nice and tell them you care about how they're feeling- ACT, invite them to do something with you, don't spread gossip or rumors, listen if they want to talk, let an adult know if you are concerned for their safety
How can you tell someone might be feeling depressed? Name at least 3.
very pervasive sad mood, very emotional or could be flat, crying, might stop doing the things they like, stop finishing homework, not talking to friends, withdrawing, saying they don't care about things they used to care about, acting like they aren't themselves, moving slow, thinking in circles, distracted
What is Progressive Muscle Relaxation (PMR)? Or give an example.
PMR: intentionally tightening and releasing specific muscles
E.g. Squeezing the lemon, chomping on the jawbreaker
In what situations should you go to an adult?
When a friend's feelings or behaviors are worrying you, you feel your friend or yourself is not safe, experiencing constant worries, not feeling like themselves, using drugs/alcohol, getting bullied, abused, etc.
What are the benefits of talking to positively solve problems? Name at least 2.
If you're being respectful, it can make the situation better, you get to state how you feel about the situation, you get to learn the other person's perspective, you could end up compromising, the tension might decrease after talking, increases the bond/ relationship between the individuals involved.
There are 2 tricks to deep breathing. I'll give you a hint for each.
1. Instead of breathing in and out of your chest you should be breathing in and out through your _______.
2. There are specific directions for how to breathe in and out.
1. Instead of breathing in and out of your chest you should be breathing in and out through your belly.
2. It is best to breathe in through your nose and out through your mouth.
How could you tell if YOU were feeling depressed? Name at least 3.
feeling very sad, uncontrollable crying, trouble sleeping, changing appetite, bad dreams, feeling lonely, random stomachaches/headaches, trouble concentrating, feeling angry, thinking about hurting self, feels like others don't like you, doesn't want to be with others, very tired and slow moving, feeling very unmotivated
How does deep (or belly) breathing help your body calm down?
It allows your body to get the full amount of oxygen that is necessary to keep all of our cells operating at optimal levels. Belly breathing re-teaches us how to relax and nourish our cells.
You just failed your first test because you didn't have time to study. Provide at least 2 PST statements to help you think more positively.
It's okay, I'll study more next time, I can do better next time I just need to practice more, if I work hard I can get it!, etc.
Situation: You usually sit with your friends everyday at lunch but every since you talked to the new kid, your friends haven't sat with you anymore. What are 2 choices (actions) you could make in this situation to positively solve this problem?
Which would be the better solution?
Potential choices: give your friends a note asking why they aren't sitting with you, yell across the room they're being jerks for not sitting with you, give them a piece of candy as a peace offering, tell them you want to hang out with them after school, etc.
In order to change your behavior, what must you change first?
Your thoughts! Your thoughts influence your feelings, which influence your actions, which then influence your thoughts and start the cycle over again. You can control yourself when you practice controlling your thoughts!