Controlling Emotions

Guided Script Feelings

Before harnessing specific emotions it is best to start off with a clean slate of emotion. To be more relaxed read out these guided script feelings to yourself.

.·:*¨¨* ≈☆≈ *¨¨*:·.

Close your eyes and relax in your chair.

Take a deep breath in and exhale slowly. Continue these deep breaths.

Notice any emotions or feelings you are experiencing: nervous, happy, fuzzy, warm?

Notice where they’re located in your body: your head, throat, chest, stomach, abdomen?

Notice how these feelings move throughout your body if they move at all.

Notice what they make you feel like: anxious or calm, relaxed or tense?

Notice any thoughts that come with the emotions.

Notice the shifting and movement of your thoughts and feelings in your body.

Picture yourself letting go of these emotions. Now focus on a joyful moment and hold it in your mind.

Finally, bring your awareness back to your breath. Take three deep breaths in and out.

When finished with those last breaths, open your eyes.

.·:*¨¨* ≈☆≈ *¨¨*:·.

Breathing Techniques

Now try these three breathing techniques to release, calm, and control your emotions

Lion's Breath

Releasing Anger

Think of a moment that made you angry.

Inhale through your nose with your mouth closed. Open your mouth wide and stick out your tongue as much as you can. Exhale with a "ha" sound.

This breathing technique improves regulating your emotions.

Breath of Joy

Feeling Happy

Tell everyone to think of a moment that made you really sad.

Stick your arms out in front of you. Inhale. Stick your arms to the sides of you. Inhale. Raise your arms above you. Inhale. Then sink your arms downwards giving a big exhale.

This breathing technique is good to use when you don't want to be sad because it makes you more energetic.

Kaki Breath

Relieving Anxiety

Ask everyone where and when you can get anxiety.

Hold your hand in front of your face. Inhale through pursed lips. Exhale through nose.

Positive Affirmations

When we feel sad, angry, anxious or scared we can start to have negative thoughts about ourselves and reactions towards others. Positive affirmations are statements that help us cope by reminding us of strengths! List three strengths of your own. Examples of some strengths are:

Brave Loyal Funny Kind Smart Friendly Confident Responsible

Patient Strong Hardworking Leader Positive Resilient Adventurous

Using the strengths that you have came up with, come up with 3 positive affirmations that you can use the next time you’re feeling sad, anxious, discouraged, hopeless or scared!

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