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Self-Regulation

Self-Regulation. Presented by: Ms. Gates-Muse, Counselor Bill E. Young Middle School. What is self-regulation?. Self-regulation is… the ability to regulate feelings and actions in a socially appropriate manner. EMOTIONAL REGULATION BEHAVIORAL REGULATION. Self-regulation – Two Types.

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Self-Regulation

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  1. Self-Regulation Presented by: Ms. Gates-Muse, Counselor Bill E. Young Middle School

  2. What is self-regulation? Self-regulation is… the ability to regulate feelings and actions in a socially appropriate manner. EMOTIONAL REGULATION BEHAVIORAL REGULATION

  3. Self-regulation – Two Types Emotional Regulation… The ability to label feelings, express feelings safely, and regulate one’s internal reactions to situations So we do not become overwhelmed by our feelings.

  4. Self-regulation – Two Types Behavioral Regulation…. Capacity to “read” social situations and adjust our behavior So we can have positive interactions.

  5. Why is self-regulation important? • Improved self-esteem • Increased learning • Improved self-control • Increased positive relationships • Improved self-directedness • Increased engagement

  6. Introducing the Do Somethings Whenyoudon’t feel good, it’s yourjob to Do Something to make yourself feel better.

  7. 1: Find a Calm-Down Spot

  8. Calm-Down SpotEmotional Regulation “Positive vs. Negative Feelings” Activity: Identify the feeling and Thumbs Up or Thumbs Down on following pictures of emotions.

  9. Identify & Understand Emotions

  10. 1: Calm-Down SpotBehavioral Regulation “Find Your Spot” Identify calm-down spots in the home, classroom and school - List some examples of places that Practice being calm in your special calm down spot for 5 minutes (or longer)

  11. 2: Relax

  12. 2: RelaxBehavioral Regulation • “Mind-Body Connection” • Our mind works together with our body to create both physical and mental health. • Movement that is performed in a conscious, controlled mannerhelps to establish balance within our systems. • We can use breath to slow ourselves down and relax.

  13. 2: RelaxBehavioral Regulation • “Mind-Body Connection” • Activity Choices: • Mindfulness • Yoga • Breathing • Stretching/ Exercising • Positive Visualization • Stress Balls & Fidget Toys • Progressive Muscle Relaxation

  14. 2. Relax: Mindfulness • Grounding Strategies • Mindfulness tools • Mind Yeti • Let’s try it! • https://www.mindyeti.com/moments/calm_down/breathing_in_calm/fromdashboard Reflect on how that felt to use mindfulness

  15. 3: Positive Self-Talk

  16. 3: Positive Self Talk Behavioral Regulation • THINK FEEL BEHAVE • How we think about a situation influences how we feel about that situation • Howwe feel about a situation predicts how we will behave in the situation. • So, changing our thoughts and/or feelings about a situation can change our behavior. • Positive Self –Talk directed toward ourselves (by ourselves or by others) can positively impact our thoughts, feelings, and actions.

  17. 3: Positive Self-TalkBehavioral Regulation • Activity: Positive Self Talk • Words/phrases that help: • I am good at lots of things. • I can do it. • I can deal with this. • I know how to use calming techniques. • Activity: • Picture/words/saying sheet • Superhero Self Talk Sheet

  18. 3. Positive Self Talk • Shadow Self • I CAN’T • I NEVER • Superhero Self • I CAN • I WILL LET’S PRACTICE: Shadow vs. Superhero Self https://www.centervention.com/wp-content/uploads/2017/05/Positive-Self-Talk.pdf

  19. Positive Self-Talk Activity 2

  20. 4: Express Yourself

  21. 4: Express YourselfEmotional Regulation “Where Do You Feel Your Feelings?” Our bodies undergo marked physical changes in response to a wide range of emotions. Understanding these body cues can help us “catch” and “cope” with negative feelings while they are still small and manageable.

  22. 4: Express YourselfEmotional Regulation “Where Do You Feel Your Feelings?” Activity: A Picture of Me Upset Identify areas in our body where we might feel negative feelings: • butterflies in the stomach • headaches • rapid heart beat • weight on the chest • shaky knees • hands in fists • heavy eyes • tight mouth

  23. 4: Express YourselfEmotional Regulation • Identify the Body Cues when we are feeling strong emotions • Use positive activities to express yourself • Rule: Cannot hurt objects, people animals • Do something to express yourself

  24. 4: Express YourselfBehavioral Regulation Self-Expression Samples:

  25. 4: Express YourselfBehavioral Regulation Self-Expression Sampling (continued)

  26. Do something: Calm Down Spot, Relax, Positive Words, Express Yourself Do Something Plans

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