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Module 2 Calming Down & Managing One's Emotions

This document provides instruction on calming down and managing emotions and thoughts. It discusses identifying positive ways to manage emotions, practicing relaxation exercises, and reframing thoughts. Specific techniques taught include counting backwards from 10 to 1 while focusing on breathing to calm down, a 3-2-1 senses check of noticing 3 things seen, 2 felt, and 1 heard while breathing slowly for 5 seconds, and reframing thoughts to change feelings. Learners are asked to rate their stress levels before and after trying the relaxation exercise and to journal about their pandemic experiences and coping strategies.

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Janine Gandullas
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49 views

Module 2 Calming Down & Managing One's Emotions

This document provides instruction on calming down and managing emotions and thoughts. It discusses identifying positive ways to manage emotions, practicing relaxation exercises, and reframing thoughts. Specific techniques taught include counting backwards from 10 to 1 while focusing on breathing to calm down, a 3-2-1 senses check of noticing 3 things seen, 2 felt, and 1 heard while breathing slowly for 5 seconds, and reframing thoughts to change feelings. Learners are asked to rate their stress levels before and after trying the relaxation exercise and to journal about their pandemic experiences and coping strategies.

Uploaded by

Janine Gandullas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Module 2

Calming Down and


Managing One's
Emotions and
Thoughts
Lesson
Objectives
Identify positive ways to manage one's
emotions

Practice calming down using a relaxation


exercise

Be able to practice reframing one's


thoughts
DO YOU
REMEMBER?
You were asked to identify your
different reactions and feelings
towards the pandemic or any type of
stressful situation that you may have
experienced recently.

Can you recall what those feelings


were?
Healthy Unhealthy
Take a look at your own list
of emotions from yesterday
and list down the ways that
you deal with
the emotions
Today, I want to remind
you of healthier ways of
dealing with our feelings.
I will teach you three
new and easy ways:
Suggestion #1

COUNT BACKWARDS
COUNTING BACKWARDS
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 and just silently, count
backwards from 10 until 1. While doing so, focus on your
breathing and tell yourself to calm down.

Let us try it together.


Suggestion #2

3-2-1 SENSES CHECK


3-2-1 SENSES CHECK
In this method, I want you to quietly name 3 things you can
see around you, 2 things you can feel and 1 thing that you can
hear. While doing that, breathe in and out 5 times but every
time you do so, you add one more second to each inhale and
one more second to each exhale.
Suggestion #3

REFRAME
REFRAME

This means that a feeling usually comes from a thought and


when we can change or reframe a thought, then we can
change how we feel.
A = Anxiety due to COVID-19 (stressful event/ situation)
B = Be contaminated/Mahawa (automatic thought)
C = Consequent feelings of fear, or stressed (emotions)
What do you feel? What do you think
was the point of this activity?
Can you compare how you feel right now
with how you felt before we started with the
relaxation activity? On a scale of 1-5, 5
being the highest, rate your level of stress
before and after we stared with the
exercise. Did the levels change?
ACTIVITY:
Make a journal about your
experience during the
What characteristics that an entrepreneur should possess?

pandemic. Include what


emotions did you feel during
those times and how did you
cope up with it.
Namaste
Thank
You!
See you in our next session!

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