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Module II On PFA: Calming Down and Managing One's Emotions and Thoughts (DAY 2)

The document outlines a module on calming down and managing emotions and thoughts during stressful times. It discusses identifying positive ways to manage emotions, such as breathing exercises, counting backwards, and reframing negative thoughts. Students rate their stress levels before and after relaxation activities and learn how to apply stress management techniques to daily life. The session aims to help students cope with emotions during difficult periods like the pandemic.

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Jenny Rose
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100 views

Module II On PFA: Calming Down and Managing One's Emotions and Thoughts (DAY 2)

The document outlines a module on calming down and managing emotions and thoughts during stressful times. It discusses identifying positive ways to manage emotions, such as breathing exercises, counting backwards, and reframing negative thoughts. Students rate their stress levels before and after relaxation activities and learn how to apply stress management techniques to daily life. The session aims to help students cope with emotions during difficult periods like the pandemic.

Uploaded by

Jenny Rose
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Module II on PFA: Calming Down and Managing one’s Emotions and Thoughts (DAY 2)

OBJECTIVES By the end of this module, you should be able to:


▪ Identify positive ways to manage one’s emotions
▪ Practice calming down using a diaphragmatic breathing and the 3C’s of Feelings and Thoughts
▪ Be able to practice reframing one’s thoughts
MATERIALS/Handouts
▪ Bond papers /paper
▪ Permanent Markers/pen
INTRODUCTION
So far, we’ve talked about your reactions to the pandemic or any form of disaster. Today, we will talk about
how to manage your feelings.

ACTIVITY # 1
Yesterday I asked you 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? Today, let’s talk about
some ways to help you manage your feelings. Can you recall for me some of those feelings that you mentioned
yesterday?

INSTRUCTION
1. The teacher now writes down some of those feelings in one column and actions done right beside each feeling.
So, when you feel this way, what do you usually do to help manage or get rid of that feeling? Teacher then writes
those actions down right beside each feeling.
Make your own table like this one.
EMOTIONS WAYS ON HOW I MANAGE MY
EMOTIONS

SAD I TALKED TO GOD, TO MY FRIENDS


WORRIED I PRAY AND REMEMBER THE
PROMISED OF OUR LORD
ANGRY I EXTEND MY PATIENCE AND
UNDERSTANDING
DISAPPOINTED I TRY TO UNDERSTAND THE
SITUATION
TIRED I GO BACK TO THE REASON WHY I DO
THIS

2. Teacher then asks another student to recite(no need to recite). He does this until he has 5-6 examples.
So, these actions help make us feel better. They help us address our stress. But can we identify if there are actions
here which would be considered as unhealthy ways of dealing with the stress? Which ones would be considered as
healthy ways of coping? What made you say that?
3. I want all of you to take a look at your own list of emotions from yesterday and on a sheet of paper, list down the ways
that you deal with the emotions.
Can you identify if you were using healthy or unhealthy ways of dealing with the stress? Today, I want to remind you
of healthier ways of dealing with our feelings. I will teach you three new and easy ways:
ACTIVITY # 2
1. Discuss suggestions and demonstrate if possible, with the class.
Suggestion # 1: Count 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. 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. 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. For example, I feel angry because my mother called me lazy. I
think my mother called me that way because she does not see me working hard or maybe because she is just really
unfair all the time. I can reframe that by saying, my mother is just very stressed and tired tonight. She does not mean
what she says. By reframing the thought, I have changed the way I feel about the situation.

Alternative Activities
Other breathing exercises, yoga poses, tai-chi with humor injected into it, engaging in sports but in a non-competitive
manner, or dance moves using both slow and fast beats. Catch the ball activity (modular) can be an alternative as an offline
activity.

ANALYSIS
2. What do you feel? What do you think was the point of this activity?

ABSTRACTION
3. 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 started with the exercise. Did the levels change?

APPLICATION
4. How can you apply your newfound knowledge to your daily life?

CLOSING
As a way to close this session, do you know that people who do yoga close the sessions by saying “Namaste.” Namaste is a
word which means “bow to you”. People in India use it to say hello or to bid each other goodbye. Can you think of a short
phrase that you can share with the class now to show our appreciation about being with them during online classes? What
would be a good phrase or word? (Possible answers are “thank you, ““kamusta,” “good vibes,” etc. Can we all say this to each
other now as we leave our online class?

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