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CBI Session for Wednesday July 13, 2022
CBI Session for Wednesday July 13, 2022
ROVERS COMPLETE BY 11:59PM JULY 13
Module 4 Session 1
Module 4 Session 1
Getting to Green:
Getting to Green:
Calming Yourself Down
Calming Yourself Down
Do you ever have a hard time calming yourself down?
Do you ever have a hard time calming yourself down?
Why do you think it's so hard?
Why do you think it's so hard?
It turns out, there's a biological reason for this. When we get really upset, our brains can get hijacked by our amygdala - the part of our brain that causes us to react without thinking - which tells us to go into "fight or flight" mode.
It turns out, there's a biological reason for this. When we get really upset, our brains can get hijacked by our amygdala - the part of our brain that causes us to react without thinking - which tells us to go into "fight or flight" mode.
This is super helpful when our lives are in danger; but if there is no real immediate threat to our safety, we sometimes end up doing things we later regret.
This is super helpful when our lives are in danger; but if there is no real immediate threat to our safety, we sometimes end up doing things we later regret.
Today we'll look at a tool that can help us be more aware of our feelings so that we can stay more in control of our reactions:
Today we'll look at a tool that can help us be more aware of our feelings so that we can stay more in control of our reactions:
The Feelings Thermometer.
The Feelings Thermometer.
Feelings Thermometer - Revised.docxLet's break this down a little more...
Blue Zone
Blue Zone
At the bottom of the thermometer is the “blue zone” which represents times that we feel:
bored
tired
sick
lacking in energy
We may not be upset, but we may still find it hard to be present and engaged in a given situation.
Green Zone
Green Zone
When we are in the “green zone” we are feeling :
calm
relaxed
comfortable
not bothered
We are in complete control of our actions and can think clearly to make good decisions.
The green zone is where we are at our best, in both how we feel and act.
The green zone is where we are at our best, in both how we feel and act.
Yellow Zone
Yellow Zone
When we are in the “yellow zone” we may feel:
a little anxious
slightly irritable
somewhat bothered
However, we are still very much in control of our actions.
In this zone, it is important to pay attention to what is triggering us so that we can intervene before it escalates.
In this zone, it is important to pay attention to what is triggering us so that we can intervene before it escalates.
Orange Zone
Orange Zone
If our distress or discomfort increases, we may enter the “orange zone”. In this zone we begin to:
feel more agitated
be short with people
lose control of our actions
have difficulty thinking clearly
We begin automatically reacting to situations instead of thinking about how we want to respond.
It is important to begin to take steps to calm ourselves down when we find ourselves in the orange zone, otherwise we will end up in the...
It is important to begin to take steps to calm ourselves down when we find ourselves in the orange zone, otherwise we will end up in the...
Red Zone
Red Zone
At the top of the thermometer is the “red zone.” When we are in the “red zone” we:
feel extremely angry, upset or afraid
may yell, hit others, or run away from a situation
are unable to think straight or see different perspectives
When we are in the red, our “alarm” system has taken over our brain and we have little control over our actions.
It is very hard to calm ourselves down once we enter the red zone, and usually takes TIME and SPACE away from the situation to do so.
It is very hard to calm ourselves down once we enter the red zone, and usually takes TIME and SPACE away from the situation to do so.
The feelings thermometer is a simple tool that you can teach your family, including your children, as a way to communicate with each other about how you are feeling.
The feelings thermometer is a simple tool that you can teach your family, including your children, as a way to communicate with each other about how you are feeling.
For example, saying "This conversation is putting me in the orange zone" can let someone know that you are becoming upset. This may give you a chance to pause and calm yourself down before the situation escalates, putting you in the red zone and saying or doing something you might later regret.
For example, saying "This conversation is putting me in the orange zone" can let someone know that you are becoming upset. This may give you a chance to pause and calm yourself down before the situation escalates, putting you in the red zone and saying or doing something you might later regret.
This quick video demonstrates how to talk to your family about the feelings thermometer.
This quick video demonstrates how to talk to your family about the feelings thermometer.
It is normal to move from zone to zone throughout our day. However, green is where we have the most control, and our ability to control our actions decreases the further we move away from green. That's why it is important to pay attention to where we are on the feelings thermometer so that we can stay in control.
It is normal to move from zone to zone throughout our day. However, green is where we have the most control, and our ability to control our actions decreases the further we move away from green. That's why it is important to pay attention to where we are on the feelings thermometer so that we can stay in control.
Check out this poem written by a Chicago CRED participant about the Feelings Thermometer:
Check out this poem written by a Chicago CRED participant about the Feelings Thermometer:
When I'm bored, tired, or sick
When I'm bored, tired, or sick
A quick feelings check
A quick feelings check
Body sensations too
Body sensations too
Lets me know that I'm in the BLUE
Lets me know that I'm in the BLUE
When I'm calm, relaxed, and not being mean
When I'm calm, relaxed, and not being mean
I know today was a good day and I'm GREEN
I know today was a good day and I'm GREEN
My thoughts and feelings on point
My thoughts and feelings on point
I am in control with no conflict, no wants
I am in control with no conflict, no wants
My temperature rises into YELLOW
My temperature rises into YELLOW
I'm a little anxious, bothered
I'm a little anxious, bothered
Yet, still kinda cool, thoughts clear
Yet, still kinda cool, thoughts clear
Better play some music or get outta here
Better play some music or get outta here
All of a sudden I feel ORANGE
All of a sudden I feel ORANGE
Agitated, short tempered and growing little horns
Agitated, short tempered and growing little horns
Short with people even when they are tall
Short with people even when they are tall
Loud talk, hands sweat, eyes big, I'm losing control
Loud talk, hands sweat, eyes big, I'm losing control
Oh no, calm, gone, RED like fire
Oh no, calm, gone, RED like fire
Upset, angry, afraid, war my only desire
Upset, angry, afraid, war my only desire
Out of control, thoughts unclear
Out of control, thoughts unclear
Can't run or get out of here
Can't run or get out of here
What can I do?
What can I do?
Deep breathing, regulate myself
Deep breathing, regulate myself
Weigh pros and cons, travel back to GREEN by
Weigh pros and cons, travel back to GREEN by
Writing this piece...
Writing this piece...
Now that you've reviewed the lesson on the The Feelings Thermometer, take a few minutes to reflect on your own experience and answer the following questions.
Now that you've reviewed the lesson on the The Feelings Thermometer, take a few minutes to reflect on your own experience and answer the following questions.
Be sure to read the instructions for each question carefully before answering!
Be sure to read the instructions for each question carefully before answering!
Don't forget to complete all sections and click submit at the end to get credit for Virtual CBI!
Don't forget to complete all sections and click submit at the end to get credit for Virtual CBI!
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