Emotion Management: Calming-Down Strategies (pt 1)

Emotion Management: Calming-Down Strategies (pt 1)

Learning Targets:

• I can apply centered breathing techniques correctly.
• I can recognize self-talk that intensifies or calms down strong feelings.

Review

• Last week, we learned about:

• The first 3 Steps for Staying in Control:

• 1) Notice - Recognize your physical and menal signs.

• 2) Pause - Use your signal.

• 3) Think Twice - Use your brain.

• That it's important to tell yourself to calm down.

• That taking a break can be the best idea, especially if you realize it is going to take some time to calm down.

• Posititve and negative self-talk and how they can affect us and our confidence.

• How self-talk plays a part in staying in control.

Open Ended

Why is self-talk important?

Opener:

• Last week, we talked about the first 3 Steps for Stayin in Control:

• Notice. Recognize your physical and mental signs.

• Pause. Use your signal.

• Think twice. Use your brain.

• When you do Step 3 and think twice, you may realize you're still not calm and can't think clearly.

• So our fourth step is "Calm down if necessary. Use your calming-down strategies."

Open Ended

Why do you think it's important to use calming-down strategies when you have strong emotions?

Introduction:

• Today, we're going to focus on 5 effective ways to calm down.

• 1) Doing something physically active.

• 2) Doing something relaxing.

• 3) Thinking about something else.

• 4) Using centered breathing.

• 5) Using positive self-talk.

• You are most likely familiar with the first 2:

• 1) Doing something physically active.

• 2) Doing someting relaxing.

• The physical activity needs to be a real workout to make a difference.

• 
  

Open Ended

What would be some examples of doing something physically active?

Open Ended

What would be some examples of doing something relaxing?

Calming-Down Strategies:

• The third strategy on our list is "Thinking about something else," which distracts your mind from your strong emotion.

• It can be as simple as counting to ten or counting backward.

• It can also be thinking about something positive, such as a happy memory or your favorite place to be.

Open Ended

What is another example of a positive thing to think about?

• The great thing about this strategy is that you can do it anywhere.

• Now let's look at the other 2 strategies that also can be done anywhere.

• The first one --deep, centered breathing-- is very effective.

• On the next slide is a video, I want you to watch it and breathe along with the video so that you can practice centered breathing.

Centered Breathing:

• Here are the things you must remember to do when you use centered breathing.

• Slowly breathe through your nose into the lower part of your lungs.

• Feel your stomach moving out when you breathe in.

• Slowly breathe out through your mouth.

Multiple Select

What happens to our bodies when we breathe this way?

• our breathing slows down

• our heart rate slows down

• we feel calmer

• all of the above

Multiple Select

Why is centered breathing a useful strategy to know?

• you can do it anywhere

• no one can see you doing it

• both

Open Ended

Where do you think you could use centered breathing?