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    Alintana Jobelle
    The document discusses managing emotions and calming down using relaxation exercises and reframing thoughts. It provides suggestions like counting backwards from 10, naming 3 things you can see/feel/hear, and using the 3 C's method to catch, check, and change unhelpful feelings. The document also discusses identifying sources of strength.

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    PFA Compressed

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    Alintana Jobelle
    14 views19 pages
    The document discusses managing emotions and calming down using relaxation exercises and reframing thoughts. It provides suggestions like counting backwards from 10, naming 3 things you can see/feel/hear, and using the 3 C's method to catch, check, and change unhelpful feelings. The document also discusses identifying sources of strength.

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    The document discusses managing emotions and calming down using relaxation exercises and reframing thoughts. It provides suggestions like counting backwards from 10, naming 3 things you can see/feel/hear, and using the 3 C's method to catch, check, and change unhelpful feelings. The document also discusses identifying sources of strength.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    14 views19 pages

    PFA Compressed

    Uploaded by

    Alintana Jobelle
    The document discusses managing emotions and calming down using relaxation exercises and reframing thoughts. It provides suggestions like counting backwards from 10, naming 3 things you can see/feel/hear, and using the 3 C's method to catch, check, and change unhelpful feelings. The document also discusses identifying sources of strength.

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    You are on page 1of 19

    Can I ask you to identify

    about five feelings or


    emotions that you have
    experiencing during the
    past few months/ weeks or
    days?
    MODULE II:

    CALMING DOWN
    and managing
    one’s emotions
    and thoughts
    1.
    Identify positive ways
    to manage one’s
    emotions
    2.
    Practice calming down
    using relaxation
    exercises
    12
    SUGGESTION # 1

    If you feel that you are getting


    more upset or stressed or
    anxious or nervous. You can ask
    to be excused or you can just
    close your eyes, or turn around
    Count and just silently, count
    backwards from 10 until 1.
    Backwards While doing so, focus on your
    breathing and tell yourself to
    calm down.
    13
    SUGGESTION # 2

    In this method, I want


    you to quietly name 3
    things you can see
    3-2-1 Senses around you, 2 things
    you can feel and 1 thing
    Check that you can hear.
    3.
    Be able to practice
    reframing one’s
    thoughts
    15
    SUGGESTION # 3

    This means that a


    feeling usually comes
    from a thought and
    when we can change
    Reframe or reframe a thought,
    then we can change
    how we feel.
    16
    3 C’s
    Catching your Check your Change that feeling
    feelings feelings Some feelings are
    It is always good to Were those feelings productive and
    catch what you are helpful to me? You useful while some
    feeling. It is a will probably may be
    normal and valid answer with both a unproductive and
    feeling. It’s okay to yes and a no. That useless. It is because
    not feel okay. But means that some of they are no longer
    they are real and your feelings were appropriate to the
    true only as the not- helpful but others situation..
    so-normal situation were not.
    that triggers it.
    Identify what/ who acts as the
    string which supports you

    Sources of
    strength

    Identify what/ who acts


    as the wind for you
    3 TRAITS/
    3 FAVORITE
    QUALITIES/
    THINGS/
    CHARACTERISTICS
    NAME/ ACTIVITIES
    NICKNAME

    3 THINGS/ PERSONS
    YOU VALUE MOST

    WISH/ ASPIRATION
    I am strong
    because I’ve been weak.
    I am fearless
    because I’ve been afraid.
    I am wise
    because I’ve been foolish.
    Chris
    Gardner

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