Self-Regulation Skills: Relaxation Thermometer

Total Page：16

File Type：pdf, Size：1020Kb

Self-Regulation Skills: Relaxation Thermometer Self-Regulation is the ability to recognize and manage your emotions and behaviors in different settings and activities. Children who learn to regulate their emotions: ► Have an easier time making friends ► Handle disappointment better ► Relate more successfully with peers and adults ► Are less impulsive Teaching this Skill Teach the following strategy when the children are calm and engaged. Remind children of the strategy when they need to calm down through use of visuals or props. Relaxation Thermometer ► Teach children how a thermometer works. ► Teach children to recognize how feelings affect their bodies and ability to regulate. ► Use the thermometer as a visual to show how their affect changes and can intensify or relax (or calm) depending on the level of emotion they are experiencing. ► Practice use of the relaxation thermometer when children are calm and regulated. How You Can Help Children Self-Regulate ► Teach clear positive expectations/rules daily. ► Model and discuss reasons for desired behaviors. ► Validate feelings. ► Assist with language through labeling actions, feelings, and emotions. ► Provide positive feedback in response to the child regulating their behavior and help child regulate by modeling ways to calm down when needed. ► Provide opportunities for developmentally appropriate play. ► Promote children’s independence across the day. ► Provide a place child can go to take a break and calm down. National Center for Pyramid Model Innovations | ChallengingBehavior.org The reproduction of this document is encouraged. Permission to copy is not required. If modified or used in another format, please cite original source. This is a product of the National Center for Pyramid Model Innovations and was made possible by Cooperative Agreement #H326B170003 which is funded by the U.S. Department of Education, Office of Special Education Programs. However, those contents do not necessarily represent the policy of the Department of Education, and you should not assume endorsement by the Federal Government. Pub: 01/29/20 Relaxation Thermometer Mad 5 4 3 Take 3 2 deep breaths 1 1, 2, 3 0 Relaxed.

Copy Link

Recommended publications

The Influence of Emotional States on Short-Term Memory Retention by Using Electroencephalography (EEG) Measurements: a Case Study
The Influence of Emotional States on Short-term Memory Retention by using Electroencephalography (EEG) Measurements: A Case Study Ioana A. Badara1, Shobhitha Sarab2, Abhilash Medisetty2, Allen P. Cook1, Joyce Cook1 and Buket D. Barkana2 1School of Education, University of Bridgeport, 221 University Ave., Bridgeport, Connecticut, 06604, U.S.A. 2Department of Electrical Engineering, University of Bridgeport, 221 University Ave., Bridgeport, Connecticut, 06604, U.S.A. Keywords: Memory, Learning, Emotions, EEG, ERP, Neuroscience, Education. Abstract: This study explored how emotions can impact short-term memory retention, and thus the process of learning, by analyzing five mental tasks. EEG measurements were used to explore the effects of three emotional states (e.g., neutral, positive, and negative states) on memory retention. The ANT Neuro system with 625Hz sampling frequency was used for EEG recordings. A public-domain library with emotion-annotated images was used to evoke the three emotional states in study participants. EEG recordings were performed while each participant was asked to memorize a list of words and numbers, followed by exposure to images from the library corresponding to each of the three emotional states, and recall of the words and numbers from the list. The ASA software and EEGLab were utilized for the analysis of the data in five EEG bands, which were Alpha, Beta, Delta, Gamma, and Theta. The frequency of recalled event-related words and numbers after emotion arousal were found to be significantly different when compared to those following exposure to neutral emotions. The highest average energy for all tasks was observed in the Delta activity. Alpha, Beta, and Gamma activities were found to be slightly higher during the recall after positive emotion arousal.
[Show full text]
Why Feelings Stray: Sources of Affective Misforecasting in Consumer Behavior Vanessa M
Why Feelings Stray: Sources of Affective Misforecasting in Consumer Behavior Vanessa M. Patrick, University of Georgia Deborah J. MacInnis, University of Southern California ABSTRACT drivers of AMF has considerable import for consumer behavior, Affective misforecasting (AMF) is defined as the gap between particularly in the area of consumer satisfaction, brand loyalty and predicted and experienced affect. Based on prior research that positive word-of-mouth. examines AMF, the current study uses qualitative and quantitative Figure 1 depicts the process by which affective misforecasting data to examine the sources of AMF (i.e., why it occurs) in the occurs (for greater detail see MacInnis, Patrick and Park 2005). As consumption domain. The authors find evidence supporting some Figure 1 suggests, affective forecasts are based on a representation sources of AMF identified in the psychology literature, develop a of a future event and an assessment of the possible affective fuller understanding of others, and, find evidence for novel sources reactions to this event. AMF occurs when experienced affect of AMF not previously explored. Importantly, they find consider- deviates from the forecasted affect on one or more of the following able differences in the sources of AMF depending on whether dimensions: valence, intensity and duration. feelings are worse than or better than forecast. Since forecasts can be made regarding the valence of the feelings, the specific emotions expected to be experienced, the INTRODUCTION intensity of feelings or the duration of a projected affective re- Before purchase: “I can’t wait to use this all the time, it is sponse, consequently affective misforecasting can occur along any going to be so much fun, I’m going to go out with my buddies of these dimensions.
[Show full text]
Effects of Worry on Physiological and Subjective Reactivity to Emotional Stimuli in Generalized Anxiety Disorder and Nonanxious Control Participants
Emotion © 2010 American Psychological Association 2010, Vol. 10, No. 5, 640–650 1528-3542/10/$12.00 DOI: 10.1037/a0019351 Effects of Worry on Physiological and Subjective Reactivity to Emotional Stimuli in Generalized Anxiety Disorder and Nonanxious Control Participants Sandra J. Llera and Michelle G. Newman Pennsylvania State University The present study examined the effect of worry versus relaxation and neutral thought activity on both physiological and subjective responding to positive and negative emotional stimuli. Thirty-eight partic- ipants with generalized anxiety disorder (GAD) and 35 nonanxious control participants were randomly assigned to engage in worry, relaxation, or neutral inductions prior to sequential exposure to each of four emotion-inducing film clips. The clips were designed to elicit fear, sadness, happiness, and calm emotions. Self reported negative and positive affect was assessed following each induction and exposure, and vagal activity was measured throughout. Results indicate that worry (vs. relaxation) led to reduced vagal tone for the GAD group, as well as higher negative affect levels for both groups. Additionally, prior worry resulted in less physiological and subjective responding to the fearful film clip, and reduced negative affect in response to the sad clip. This suggests that worry may facilitate avoidance of processing negative emotions by way of preventing a negative emotional contrast. Implications for the role of worry in emotion avoidance are discussed. Keywords: generalized anxiety disorder,
[Show full text]
Relaxation Techniques? a Substantial Amount of Research Has Been Done on Relaxation Techniques
U.S. Department of Health & Human Services National Institutes of Health Relaxation Techniques © Thinkstock What’s the Bottom Line? How much do we know about relaxation techniques? A substantial amount of research has been done on relaxation techniques. However, for many health conditions, the number or size of the studies has been small, and some studies have been of poor quality. What do we know about the effectiveness of relaxation techniques? Relaxation techniques may be helpful in managing a variety of health conditions, including anxiety associated with illnesses or medical procedures, insomnia, labor pain, chemotherapy-induced nausea, and temporomandibular joint dysfunction. Psychological therapies, which may include relaxation techniques, can help manage chronic headaches and other types of chronic pain in children and adolescents. Relaxation techniques have also been studied for other conditions, but either they haven’t been shown to be useful, research results have been inconsistent, or the evidence is limited. What do we know about the safety of relaxation techniques? Relaxation techniques are generally considered safe for healthy people, although there have been a few reports of negative experiences, such as increased anxiety. People with serious physical or mental health problems should discuss relaxation techniques with their health care providers. What Are Relaxation Techniques? Relaxation techniques include a number of practices such as progressive relaxation, guided imagery, biofeedback, self-hypnosis, and deep breathing exercises. The goal is similar in all: to produce the body’s natural relaxation response, characterized by slower breathing, lower blood pressure, and a feeling of increased well-being. Meditation and practices that include meditation with movement, such as yoga and tai chi, can also promote relaxation.
[Show full text]
Relaxation Theory and Practice
RELAXATION THEORY AND PRACTICE RELAXATION THEORY AND PRACTICE1 DIANA ELTON, G. D. BURROWS AND G. V. STANLEY University of Melbourne SUMMARY This paper reviews the theoretical aspects of clinical use of relaxation and the pr.oblems inherent in its applicatio..n in a h03pital setting. It discusses, the relative usefulness of relaxation procedures in va.rious conditions. 1'his includes the advantages versus the disadvantages of group practice, the use of audio casettes, specificity of instructions and inteTdisciplinary aspects 01 patient care. Some guidelines are p\Tovided for the practice of relaxation by physiotherapists. INTRODUCTION of relaxation in treatment of many conditions. We live in an anxiety provoking world. Generally the medical profession has been Each individual may daily face challenges, slow in adopting these approaches. for which there may be little or no solution. In recent times, there has been a growing Mechanization may rob pride of work and interest in relaxation, as a means of dealing individuality. A person could become a slave with tension and anxiety and of generally to the clock, in a constant rush to keep abreast improving the patients' well-being. It has of commitments: "the inability to relax is attracted the attention of several professions: one of the most widely spread diseases of our 1. Psychiatrists are using it more fre time and one of the most infrequently recog.. quently in dealing with conditions where the nized" (Jones, 1953). predominant component is anxiety. Those who .A.nxiety often presents in a variety of practise hypnotherapy often adopt relaxation bodily, behavioural and psychological ways.
[Show full text]
Stress and Sleep
Session 4 Daytime Relaxation Techniques and Stress- Reducing Attitudes and Beliefs Lesson 1: Stress and Sleep The Links Between Stress and Insomnia In this session we are going to talk about stress, sleep, and relaxation techniques. Stress and insomnia are very closely linked: Stress is one of the most powerful disrupters of sleep. Insomnia is one of the first signs of stress. Sleep research shows that many of the negative effects of sleep loss may, in reality, be due to the effects of the stress. Virtually all insomniacs have experienced stress-induced nights of insomnia: Major stressful life events are the most common causes of insomnia. Most people have a harder time sleeping on stressful days. Remember from Session 3 that stress also plays a primary role in the development of chronic insomnia. This happens because negative thoughts can set off negative emotions that then cause insomnia. The Effects of Stress Stress speeds up your brain waves and makes your heart rate and breathing rate more active. Studies have revealed that stress disrupts sleep in two ways: Stress reduces deep sleep, which results in lighter, more restless sleep. Stress that occurs during the day raises stress hormone levels in the body, even at night. Lesson 2: Relaxation Techniques and Sleep The Relaxation Response Since we know that stress disrupts sleep, a lot of research has focused on the use of relaxation techniques for improving sleep. Dozens of scientific studies have shown that relaxation techniques such as biofeedback, progressive muscle relaxation, and breathing techniques are effective in the treatment of insomnia.
[Show full text]
Download The
MEASUREMENT OF FORECASTED, EXPERIENCED, AND REMEMBERED AFFECT IN A SUBSTANCE USE CONTEXT by Maya Annelies Pilin Hons. B.A., University of Ottawa, 2013 A THESIS SUBMITTED IN PARTIAL FULFILLMENT OF THE REQUIREMENTS FOR THE DEGREE OF MASTER OF ARTS in THE FACULTY OF GRADUATE AND POSTDOCTORAL STUDIES Psychological Science THE UNIVERSITY OF BRITISH COLUMBIA (Okanagan) September 2019 © Maya Pilin, 2019 The following individuals certify that they have read, and recommend to the Faculty of Graduate and Postdoctoral Studies for acceptance, a thesis/dissertation entitled: Measurement of Forecasted, Experienced, and Remembered Affect in a Substance Use Context submitted by Maya A. Pilin in partial fulfillment of the requirements for the degree of Master of Arts in Psychological Science Examining Committee: Dr. Marvin Krank Supervisor Dr. Paul Davies Supervisory Committee Member Dr. Maya Libben Supervisory Committee Member Dr. Sarah Dow-Fleisner External Examiner Dr. Robert Campbell Chair ii Abstract Individuals often overestimate the intensity and duration of the happiness they will feel after experiencing a positive event, such as receiving tenure. However, few studies have examined whether individuals will make affective forecasting errors in the context of alcohol and cannabis use. In the current study, we examined whether university students would make affective forecasting errors in a substance use context using experience sampling methodology. A sample of n = 46 university students made predictions about the intensity and duration of five emotions (happiness, relaxation, fun, sexiness, and excitement) that they may experience when using alcohol or cannabis, as well as completing a set of additional questionnaires regarding their substance use cognitions. When using alcohol or cannabis during the weekend, participants received questionnaires asking how intensely they were experiencing each of the five emotions.
[Show full text]
The Neuroscience of Animal Welfare: Theory 80-20
Review Article The neuroscience of animal welfare: theory 80-20 La neurociencia del bienestar animal: teoría 80-20 Genaro A. Coria-Avila, DVM, PhD1*, Deissy Herrera-Covarrubias, BSc, MSc2 1Centro de Investigaciones Cerebrales, Universidad Veracruzana, Xalapa, Ver., México 2Doctorado en Neuroetología, Universidad Veracruzana, Xalapa, Ver., México. Recibido: 28 de agosto de 2012 Aceptado: 16 de octubre de 2012 Puedes encontrar este artículo en: http://www.uv.mx/eneurobiologia/vols/2012/6/6.html Abstract Animal welfare is commonly regarded as the physical and psychological well-being of animals, fulfilled if animals are free: 1) from hunger, thirst and malnutrition, 2) from discomfort, 3) from pain, 4) to express normal behavior, and 5) from fear and distress. This paper is meant to provoke the reader to re-think the concept of welfare. Evidence indicates that animal welfare is not a constant state, but rather it must be fulfilled several times a day. A theory is proposed arguing that well-being occurs when the proportion of desiring and obtaining something occurs in a 80-20% proportion, respectively. The neurobiological bases of motivated behaviors are discussed to support a new view on animal welfare. Key words: Dopamine, Opioids, Environmental enrichment, Well-being, Desire, Reward. Resumen Comúnmente se considera al bienestar animal cuando los animales están bien física y psicológicamente. Esto se logra cuando están libres: 1) de hambre, sed y malnutrición, 2) de incomodidad, 3) de dolor, 4) para expresar conducta normal, 5) de miedo y estrés. Este artículo tiene la intención de provocar al lector para reconsiderar el concepto de bienestar animal.
[Show full text]
How to Reduce Test Anxiety
How to Reduce Test Anxiety To reduce math test anxiety, you need to understand both the relaxation response and how negative self-talk undermines your abilities. Relaxation Techniques The relaxation response is any technique or procedure that helps you become relaxed. It will take the place of an anxiety response. Someone simply telling you to relax or even telling yourself to relax, however, does little to reduce your test anxiety. There are both short-term and long-term relaxation response techniques that help control emotional (somatic) math test anxiety. These techniques will also help reduce worry (cognitive) anxiety. Effective short-term techniques include the tensing and differential relaxation method, the palming method, and deep breathing. Short-Term Relaxation Techniques The Tensing and Differential Relaxation Method The tensing and differential relaxation method helps relax by tensing and relaxing muscles all at once. Follow these procedures while sitting at the desk before taking a test: 1. Put feet flat on the floor. 2. With hands, grab underneath the chair. 3. Push down with feet and pull up on chair at the same time for about five seconds. 4. Relax for five to ten seconds. 5. Repeat the procedure two or three times. 6. Relax all muscles except the ones that are actually used to take the test. The Palming Method The palming method is a visualization procedure used to reduce test anxiety. While sitting at your desk before or during a test, follow these procedures: 1. Close and cover eyes using the center of the palms of your hands. 2. Prevent hands from touching eyes by resting the lower parts of palms on cheekbones and placing fingers on forehead.
[Show full text]
Soothing Your Heart and Feeling Connected
CPXXXX10.1177/2167702618812438Kirschner et al.Experimental Paradigm to Study Self-Compassion 812438research-article2019 ASSOCIATION FOR Empirical Article PSYCHOLOGICAL SCIENCE Clinical Psychological Science 2019, Vol. 7(3) 545 –565 Soothing Your Heart and Feeling © The Author(s) 2019 Connected: A New Experimental Article reuse guidelines: sagepub.com/journals-permissions Paradigm to Study the Benefits of DOI:https://doi.org/10.1177/2167702618812438 10.1177/2167702618812438 www.psychologicalscience.org/CPS Self-Compassion Hans Kirschner1,3, Willem Kuyken1,2, Kim Wright1, Henrietta Roberts1, Claire Brejcha1, and Anke Karl1 1Mood Disorder Centre, College of Life and Environmental Sciences, University of Exeter; 2Department of Psychiatry, University of Oxford; and 3Institute of Psychology, Otto-von-Guericke University Abstract Self-compassion and its cultivation in psychological interventions are associated with improved mental health and well- being. However, the underlying processes for this are not well understood. We randomly assigned 135 participants to study the effect of two short-term self-compassion exercises on self-reported-state mood and psychophysiological responses compared to three control conditions of negative (rumination), neutral, and positive (excitement) valence. Increased self-reported-state self-compassion, affiliative affect, and decreased self-criticism were found after both self- compassion exercises and the positive-excitement condition. However, a psychophysiological response pattern of reduced arousal (reduced heart rate and skin conductance) and increased parasympathetic activation (increased heart rate variability) were unique to the self-compassion conditions. This pattern is associated with effective emotion regulation in times of adversity. As predicted, rumination triggered the opposite pattern across self-report and physiological responses. Furthermore, we found partial evidence that physiological arousal reduction and parasympathetic activation precede the experience of feeling safe and connected.
[Show full text]
Color Breathing Exercise for Stress Relief
Color Breathing Exercise for Stress Relief Color breathing is a simple stress reducing activity that may be quickly learned. In short, involves mentally picturing/meditating on a color that represents how you want to feel or and what you want to let go in your life (stressor). One starts by getting in a comfortable position and allowing oneself to relax. Breathe comfortably and deeply but keep the rhythm of your breathing natural and relaxed. Remember, your exhale should be twice as long as your inhale (2seconds:4 seconds). Now imagine yourself bathed in the color of your choice. As you breathe, imagine the color entering your solar plexus (above the abdomen) and spreading throughout your whole body. As you breathe out visualize the complementary color leaving your body. Color Meanings Blue Blue is the color of relaxation and peace. You should imagine blue when you need to relax and unwind. Blue is good if you are suffering from insomnia. It can also be visualized when you need to clear the mind or when you are having problems thinking clearly. The complementary color of blue is orange. Green Green is color of healing. Use green to cleanse, balance and purify your body. It is a good color if you need to relax as it helps to balance and improve your thoughts. The complementary color of green is red. Magenta Magenta is the color of release. Use magenta when you need to let go of negative thoughts or ideas. It helps facilitate any type of change and brings out your spiritual energies.
[Show full text]
Progressive Muscle Relaxation and Progressive Relaxation
WHOLE HEALTH: INFORMATION FOR VETERANS Progressive Muscle Relaxation and Progressive Relaxation Whole Health is an approach to health care that empowers and enables YOU to take charge of your health and well-being and live your life to the fullest. It starts with YOU. It is fueled by the power of knowing yourself and what will really work for you in your life. Once you have some ideas about this, your team can help you with the skills, support, and follow up you need to reach your goals. All resources provided in these handouts are reviewed by VHA clinicians and Veterans. No endorsement of any specific products is intended. Best wishes! https://www.va.gov/wholehealth/ Progressive Muscle Relaxation and Progressive Relaxation Progressive Muscle Relaxation and Progressive Relaxation What is progressive muscle relaxation? Progressive muscle relaxation, or PMR, is a two-step practice that you can do to reduce stress and help relax. First, you tighten and then, you relax certain groups of muscles one after another. After practicing, you might be able to feel the difference between a tight and relaxed muscle. Practicing multiple times may make you more aware of the feelings in your body, and help your mind and body to relax. How can progressive muscle relaxation help me? PMR can help many medical conditions. For example, it can help with anxiety, headaches, insomnia, Irritable Bowel Syndrome (IBS), and high blood pressure.1-3 Who shouldn’t do progressive muscle relaxation? If you have a history of muscle spasms, serious injuries, or chronic pain, you may not want to do this practice.
[Show full text]