MODULE II:

CALMING DOWN
and managing
one’s emotions
and thoughts
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Objectives:
By the end of the session, you should be able to:

➜ Identify positive ways to manage one’s emotions

➜ Practice calming down using relaxation exercises
➜ Be able to practice reframing one’s thoughts
 1.
Identify positive ways
to manage one’s
emotions
 2.
Practice calming down
using relaxation
exercises
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SUGGESTION # 1
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
Count and just silently, count
backwards from 10 until 1.
Backwards While doing so, focus on your
breathing and tell yourself to
calm down.
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SUGGESTION # 2

In this method, I want

you to quietly name 3
things you can see
3-2-1 Senses around you, 2 things

Check you can feel and 1 thing

that you can hear.
 3.
Be able to practice
reframing one’s
thoughts
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SUGGESTION # 3

This means that a

feeling usually comes
from a thought and
when we can change
Reframe or reframe a thought,
then we can change
how we feel.
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3 C’s
Catching your Check your Change that feeling
feelings feelings Some feelings are
It is always good to Were those feelings productive and
catch what you are helpful to me? You useful while some
feeling. It is a will probably may be
normal and valid answer with both a unproductive and
feeling. It’s okay to yes and a no. That useless. It is because
not feel okay. But means that some of they are no longer
they are real and your feelings were appropriate to the
true only as the not- helpful but others situation..
so-normal situation were not.
that triggers it.
ANALYSIS
ABSTRACTION
APPLICATION
 never in the history
of calming down has
anyone calmed down
by being told to calm
down.