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CBI Session for Wednesday July 20, 2022
CBI Session for Wednesday July 20, 2022
ROVERS COMPLETE BY 11:59PM JULY 20
Module 4 Session 2
Module 4 Session 2
Getting to Green:
Getting to Green:
Strategies for Calming Yourself Down
Strategies for Calming Yourself Down
Feelings Thermometer - Revised.docxLast week we learned about the Feelings Thermometer - a tool to help us know how we are feeling and when we need to intervene to STAY IN CONTROL of our actions.
Last week we learned about the Feelings Thermometer - a tool to help us know how we are feeling and when we need to intervene to STAY IN CONTROL of our actions.
Today we are going to look at specific strategies you can use to calm yourself down.
Today we are going to look at specific strategies you can use to calm yourself down.
Count to 10 (or 50 or 100)
Count to 10 (or 50 or 100)
Count slowly, paying attention to each number as you say it, giving yourself space from the upsetting situation.
Grounding
Grounding
Use your 5 senses to notice what you see, hear, feel, taste, or smell. Bring all of your attention to what your senses notice.
Time Out
Time Out
Take a break from whatever you are doing. Walk away, letting others know you will be back. Once calm, go back to the situation to resume what you were doing.
Exercise
Exercise
Go to the gym, go for a run, shoot some hoops, or whatever your preferred exercise is. Burn off the energy that is being created by your distress.
Talk to a trusted person
Talk to a trusted person
Find someone that you trust and who is good at listening, and talk to them about your situation. Ask for advice only if you want their advice.
Use Humor
Use Humor
If you can, find humor in the situation. If there is no humor to be found, distract yourself with something funny until you feel better.
Write
Write
Write about your thoughts and feelings. Writing will activate a calming part of your brain, and it may feel good to get your thoughts and feelings out of your head. .
Take Deep Breaths
Take Deep Breaths
Slowly inhale, counting to 4 as you breathe in, pausing at the top for another 4 counts. Then, count to four as you exhale. Do this 10 times or until you feel calmer.
STOP
STOP
Stop what you are doing.
Take a breath.
Observe how you feel, what you are thinking, what is happening around you. Then,
Proceed.
Distract Yourself
Distract Yourself
Focus on something else for a while that is not upsetting. You could watch a TV show, listen to music, or do an activity you enjoy. After you are calmer, you can figure out how to deal with the situation that is making you upset.
Not every strategy listed above will work for every person in every situation... so it is important that you figure out what works for you, and when. And if you've never tried one of the strategies above, can you really say it doesn't work?
Not every strategy listed above will work for every person in every situation... so it is important that you figure out what works for you, and when. And if you've never tried one of the strategies above, can you really say it doesn't work?
Now that you've reviewed the lesson on the Strategies to Get to Green, take a few minutes to reflect on your own experience and answer the following questions.
Now that you've reviewed the lesson on the Strategies to Get to Green, 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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