Self-Regulation Practices

“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.” – World Health Organization, 1948

TFI 1.6 Proactive Practice: Self-Regulation

For adults to be able to adjust their arousal state (up/down) for the purpose of meeting task demands.

Consider using:

• Up-regulating practices: Tapping, Play

• Down-regulating practices: Deep Breathing, Meditation, Scanning

Practices, SEL Standards, and Building TRUST and CONNECTEDNESS

Practices

Builds TRUST

Builds CONNECTEDNESS

Adding to a Personalized Self-Regulation Menu

Adult may be able to begin to trust their responses because they have awareness of what may work when in an arousal state of fight, flight, or freeze.

Strengthen well-being and safety.

Possible increase of:

Self-Awareness 1.1, 1.2, and 1.3
Self-Management 2.1, 2.3, and 2.4

Others may be able to observe their self-regulation and feel regulated (co-regulation), which may increase trust in their relationship. By demonstrating these practices, others may increase their self-regulation practices.

Strengthen sense of belonging and safety.

Possible increase of:

Social Awareness 3.3 and 3.4
Relationship Skills 4.2 and 4.3
Responsible Decision Making 5.1

Regulated Breathing

Deep breathing regulates the brain and body arousal states. The adult may begin to trust their body to self-regulate.

Strengthening well-being.

Possible increase of:

Self-Awareness 1.1
Self-Management 2.1 and 2.3

Once regulated they may be able to regulate others responses through co-regulation.

Strengthening safety and sense of belonging.

Possible increase of:

Social-Awareness 3.1, 3.3 and 3.4
Relationship Skills 4.3
Responsible Decision Making 5.1

Meditation

Meditation may increase appreciation toward self and others.

Strengthening well-being.

Possible increase of:

Self-Awareness 1.1
Self-Management 2.1

Able to co-regulate with others.

Strengthening safety.

Possible increase of:

Social-Awareness 3.1 and 3.3
Relationship Skills 4.3
Responsible Decision-Making 5.1

Scanning

Adult may be able to begin to trust their responses because they have awareness of what may work when in an arousal state of fight, flight, or freeze.

Strengthen well-being and safety.

Possible increase of:

Self-Awareness 1.1, 1.2, and 1.3
Self-Management 2.1, 2.3, and 2.4

Others may be able to observe their self-regulation, therefore co-regulating may occur.

Strengthen sense of belonging and safety.

Possible increase of:

Social Awareness 3.3 and 3.4
Relationship Skills 4.2 and 4.3
Responsible Decision Making 5.1

Tapping

Adult may begin to trust that they can self-regulate through intentional techniques.

Strengthen well-being.

Possible increase of:

Self-Awareness 1.2
Self-Management 2.1

By utilizing practices to self-regulate increasing co-regulation in social situations. As well as model these techniques for others to increase their self-regulation practices.

Strengthen safety and well-being.

Possible increase of:

Social-awareness 3.2

Play

Adult may build trust in a situation of fun, laughing, and creativity with others and self.

Strengthen well-being, safety, and sense of belonging.

Possible increase of:

Self-Awareness 1.1 and 1.2
Self-Management 2.1

When laughing, having fun, and being creative with others their relationship may become stronger.

Strengthen safety and sense of belonging.

Possible increase of:

Relationship Skills 4.1 and 4.2
Responsible Decision Making 5.1 and 5.3

A comprehensive activity to reach potential impact:

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Step 1: Have staff fill out and save a Personalized Self-Regulation Menu with practices they currently use.

Step 2: Begin to model and learn new self-regulation practices.

Practices

Step 3: After learning and modeling these practices, have staff add effective practices to their personalized self-regulation menu, and reflect on these changes throughout the year.

* Minimum impact:

Utilizing parts of this comprehensive activity may bring awareness to staff members' arousal state in "fight, flight, or freeze" situations on campus and of possible practices they can utilize to self-regulate in those situations to better meet task demands.

* Potential impact:

Utilizing the comprehensive activity in it's entirety may not only bring awareness to practices staff already utilizes, but this activity may bring awareness to new evidence based practices to self-regulate, which can increase their skills to co-regulate with others on campus to meet task demands school-wide.

Personalized Self-Regulation Menu

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Intention

Initially, to become aware of the practices used currently to self-regulate.

On-going, to become aware of new practices that may work to self-regulate.

Personalized Self-Regulation Menu

Ideas

Make this a fluid document that is reflected upon throughout the school year

Becoming Aware of Self-Regulation Practices Activity:

Activity Intention

To bring awareness to current self-regulation practices utilized

Activity to Become Aware of Self-Regulation Practices

Possible Use

Use throughout the school year to track what self-regulation practices are effective for staff in different situations.

Practices

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Additional Resources

Regulated Breathing

“If you know the art of deep breathing, you have the strength, wisdom and courage of ten tigers.” – Chinese adage

Ideas

Suggest to staff to practice this 3-5 times a day

Suggest to try different breathing techniques in different situations

Intention

To calm the body.

To activate the mind.

(or both)

Coherent Breathing:

Guidelines for Coherent Breathing

Audio Recording of Coherent Breathing

4-4-6-2 Breathing:

Guidelines for 4-4-6-2 Breathing

Audio Recording of 4-4-6-2 Breathing

Vagus Breathing:

Guidelines for Vagus Breathing

Audio Recording of Vagus Breathing

Possible Use

Before MOU to have staff calm from all the stresses they may be feeling but also be alert to listen to the content being discussed.

Possible Use

To calm when a staff member is upset and to help to be non-reactive.

Possible Use

At the end of a school day.

Relaxation Activity for Breathing

Relaxation Activity Using Breathing

Possible Use

At the end of the day either through the loud speaker or at the end of an MOU

Learn More

Presentation

Meditation

“True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment." ~William Penn

Ideas

-have a discussion after the activities about who was the easiest or hardest to say these words to.

-suggest to do this any time staff has a moment alone

- have staff focus on adults or on students or both

-suggest to try meditation at least 10 minutes a day, starting with 3-5 minute sessions

-Suggest to meditate with others

-suggest that just trying may bring about positive changes

Intention

To calm the mind

To quiet your inner critic

To increase empathy and compassion

To improve capacity for forgiveness

The Loving-Kindness Meditation:

The Loving-Kindness Meditation Using Visualization:

PPTX of The Loving-Kindness Meditation

Longer Version of The Loving-Kindness Meditation

Short Version of The Loving-Kindness Meditation

PPTX of The Loving-Kindness Meditation Using Visualization

Audio of The Loving-Kindness Meditation Using Visualization

Short Version of The Loving-Kindness Meditation Using Visualization

Possible Use

At the end of MOU to get the staff ready to connect with others through self-regulation.

Possible Use

At the beginning of a meeting to build community with staff.

Learn More

Research for Meditation

Scanning

“The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.” – Harry J. Johnson

Ideas

Suggest that the staff practice this throughout the day to get better

Doing the short version can be used throughout the day

Really have the staff focus on the areas they hold their tension, so they are aware when they become dysregulated and can focus on those areas quickly

Intention

Return to and maintain a relaxed state.

Increase body awareness.

Body Scanning Practice:

Scanning Using the Five Senses:

PPTX for Scanning Using the Five Senses

Audio Recording of Scanning Using the Five Senses

PPTX for Body Scanning Practice

Audio Recording for Body Scanning

Short Practice of Bodying Scanning

Possible Use

At the end of the school day

During a meeting to bring awareness to the present moment

Possible Use

After a tense event

At the end of the day and/or meeting

During a meeting to bring members back to the present moment

Learn More

Research for Scanning

Tapping

“Divide each difficulty into as many parts as is feasible and necessary to resolve it, and watch the whole transform.” – Rene Descartes

Ideas

Use music while tapping

Use singing or chanting while tapping

Say self-affirmations while tapping

Intention

To activate the body and mind.

To regulate emotions.

Tapping for Increased Energy and Blood Flow:

Tapping to Regulate Negative Emotions:

PPTX of Tapping for Increased Energy and Blood Flow

Audio Recording of Tapping for Increased Energy and Blood Flow

PPTX of Tapping to Regulate Negative Emotions

Audio Recording of Tapping to Regulate Negative Emotions

Possible Use

At the end of MOU to get the staff energy up and ready for the day or at the beginning of the day to activate the adults to have energy to begin their day.

Possible Use

At the end of MOU to regulate different emotions.

Learn More

Presentation of Tapping

Play

"Laughter is like the human body wagging its tail." ~ Anne Wilson Schaef

Ideas

In the middle of a meeting to connect with each other

Anytime during a meeting to increase energy

Intention

Use to build rapport with your staff

To up-regulate and activate the body and mind

Team building

Ideas

Play game in groups

Ideas

Choose different topics when playing

Play game in groups

Catch the Sound

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