CALMING
MODULE II ON PFA:
DOWN AND
MANAGING
ONE’S
EMOTIONS
AND
Objectives
By the end of this module, you
should be able to
• Identify positive ways to manage
one’s emotions
• practice calming down using a
diaphragmatic breathing and the
3c’s of Feelings and Thoughts
• be able to practice reframing
one’s thoughts
CATCHING
YOUR
FEELINGS
Imagine you are playing “catching ball”.
Can someone demonstrate the game in
front of the class?
Now, imagine that the ball you are
catching are your feelings. These are
emotions during pandemic or during
typhoon Carina and extreme flooding.
Is it alright to “catch” our
feelings? Why?
It is always good to catch what
you are feeling. It is a normal
and valid feeling. It’s okay to
not feel okay. But they are
real and true only as the not-
so-normal situation that
Again, it is ok to not feel okay,
in a not-so-ok-situation like the
pandemic or any disaster.
Now, I want to invite you to do
some diaphragmatic
breathing.
Breathe in (inhalation of air).
A very slight pause before you exhale.
Breathe out (exhalation of air).
Breathe in (inhalation of air).
A very slight pause before you inhale.
Breathe out (exhalation of air). Release
all the feelings.
CHECK
YOUR
FEELI
NGS
Sad Anxious
Happy
Scared
Feelings
MAd
Silly
Upset Lonley
Were those feelings helpful to
me? You will probably answer
with both a yes and a no. That
means that some of your
feelings were helpful, but
others were not.
For instance, if you keep feeling fearful,
do you need to stay in fear for long?
How helpful is fear to you?
How accurate or appropriate is the feeling
of anxiety, now?
How helpful is it to always be worrying
about things?
While thinking about this,
breathe in and breathe out (5x).
CHANG
E THAT
FEELIN
G
I want you to think of something else
to help you feel better. This means
that you can replace that feeling.
Some feelings are productive and
useful while some may be
unproductive and useless. It is
because they are no longer
appropriate to the situation.
You have the power to change your
feelings by actually changing your
thoughts about the feeling.
This process is called
REFRAMING.
Where is the feeling coming from? Or,
you can ask, “where is the ball coming
from?”
Why did it hit you?
How do you manage your feelings? You can
manage it by changing the name of the ball
into feelings of gratefulness, understanding,
happiness, and contentment.
Breathe in. Breathe out (5x)
You can also do other breathing
exercises, yoga poses, tai-chi
with humor injected into it,
engaging in sports but in a non- ALTERNATIVE
ACTIVITIES
competitive manner, or dance
moves using both slow and fast
beats.
ABSTRACTION
Can you compare how you feel right now with
how you felt before we started with the
activity? Do you see some changes? Are the
feelings positive? What are these new
changes in the way you feel at the moment?
Use the columns labeled with the words
“Before” on one side and “After” on the other side.
Under the word Before, write your feelings
during the pandemic/disaster.
Under the word After, write your feelings at this
very moment, after going through the Catch,
Check and Change Exercise.
BEFORE AFTER
(my feelings during the (my feelings right now)
pandemic/typhoon and extreme
flooding)
APPLICATION
How can you apply your
newfound knowledge to
your daily life? After going
through the activity, I
learned that the feelings
that I CAUGHT could be…
____________________
____________________
After a while, I CHECKED the
feelings and realized that I
could…
_______________________
_______________________
_______________________
And so, I CHANGED my
feelings into the following:
_______________________
_______________________
_______________________
TELL YOURSELF:
The next time when I
experience intense feelings, I
would take a deep breath 5X to
calm down, and then check,
change the feelings by
reframing my thoughts.
CLOSURE
As a way to close the
session, repeat this line to
yourself:
“EMOTIONS CAN BE
CAUGHT (LIKE IN A BALL),
CHECKED (ON
HELPFULNESS OR
USEFULNESS AND
ACCURACY) AND
CHANGED.”
THANK
YOU!
