Brain Basics
This part of your brain helps you think, plan, and make good decisions. When you get upset, it can “go offline."
Prefrontal Cortex
Name one of the three ways your body reacts when your amygdala thinks you're in danger.
Fight, flight, or freeze.
Name one physical activity that helps burn off adrenaline.
Running, walking, dancing, stretching, etc.
What triggers your nervous system to switch into “fight, flight, or freeze”?
A perceived threat — like feeling disrespected, unsafe, yelled at, or overwhelmed.
This part of the brain reacts fast when you feel unsafe, sending you into fight, flight, or freeze.
amygdala
If someone shuts down, goes quiet, and can’t talk during conflict, which reaction is that?
Freeze
Which of these is a calming breathing technique?
A) Rapid breathing
B) Square breathing
C) Holding your breath
What part of your nervous system helps you calm down when you breathe slowly and deeply?
The parasympathetic nervous system (your calming system).
This term describes how your brain can change, grow, and form new pathways when you practice new skills.
neuroplasticity
If someone storms out or leaves the situation, which reaction is that?
Flight
True or False. Doing things to calm yourself down—like breathing, walking away, or listening to music—can help you stay safe and prevent you from escalating.
True
When your body goes into “fight, flight, or freeze,” which part of your brain is in control?
The amygdala.
In the self-calming lesson, learning new skills is compared to growing branches on a tree. What does practicing those skills do?
It makes the branches stronger — meaning the skill becomes easier.
Why does your body react so fast in these moments (Fight-Flight-Freeze)?
Because the amygdala reacts before the thinking brain kicks in.
Name one activity you could add to your Self-Calming Plan.
Music, drawing, writing, going outside, meditating, squeezing a stress ball, etc.
Why does exercise help calm your nervous system?
It burns off adrenaline, relaxes your muscles, and slows your heart rate.
What are the three steps used to rewire your brain according to Step-Up? (Hint: you do them every week.)
Learn, Plan, Practice
What can help turn the thinking brain (prefrontal cortex) back “on” when you’re escalated?
Breathing slowly, taking a break, movement, and calming strategies.
Why is exercise helpful for calming the nervous system?
It releases adrenaline, relaxes the muscles, and slows the heart rate.
What happens to your prefrontal cortex when you are highly escalated or overwhelmed, and why is that a problem?
It goes “offline,” making it harder to think clearly, make good decisions, or communicate respectfully.