Self Management Grade 7 – Lesson 1
Objectives:
- Students will grasp strategies for self-regulation during times of stress or provocation.
- Students will be introduced to and apply a grounding technique to anchor themselves in the present moment.
Introduction:
Experiencing emotions like stress, anxiety, anger, and sadness is a natural part of being human. In the realm of Dialectical Behavioral Therapy (DBT), there are skills known as distress tolerance techniques. These skills empower students to handle distress in a constructive manner, particularly when they cannot control a situation but need to manage their reactions.
Distress tolerance involves perceiving one’s surroundings without requiring them to change, accepting one’s current emotional state without attempting to alter it, and observing one’s thoughts and actions without trying to control them.
Activity 1: STOP Technique
- Have you ever wished you could pause time?
- What could you achieve if you had those extra moments?
- How might your response in a triggering situation differ if you could pause time?
While halting time isn’t feasible, there exist various tools and techniques to create a pause and regulate our reactions to situations beyond our control.
Life often presents us with challenges that lie beyond our control. Being attuned to both your inner state and external environment enables more effective responses to your circumstances. When emotions surge, impulsivity may take over. However, by halting your immediate reaction, you can activate skills and enter a thoughtful state. To utilize your skills, you must first stop yourself from reacting impulsively.
Following the STOP approach allows you to establish a brief pause, granting the opportunity to choose a response to a triggering situation rather than being drawn into a verbal or physical confrontation.
STOP!
Avoid Immediate Reactions
Halt and Pause! Stay immobile, don’t budge! Visualize a red STOP sign in front of you. Emotions may drive you to act rashly. Maintain your composure and control!
For instance: When someone says something provoking, like insults or curses, your instinct might be to retaliate physically or verbally. However, this might not serve your best interests.
Can you think of other triggering situations?
Take a step back.
Create Distance from the Situation
Step away from the scenario. Disengage from the current situation. Release your grip. Inhale deeply. Don’t allow your emotions to push you to the brink, leading to impulsive actions.
For instance: If someone bumps into you in a crowded hallway, your impulse might be to yell or push them in return. However, you recognize that escalating the situation isn’t wise. So, you pause and physically step back to avoid conflict.
What other scenarios could evoke emotional responses?
OBSERVE YOUR INTERNAL AND EXTERNAL WORLD.
Pay attention to both your inner and outer experiences. What’s happening within you? What’s the context? What thoughts and emotions are present? What are others communicating or doing?
Amid a triggering situation, it’s easy to focus narrowly and miss the broader picture. It’s vital to zoom out and see the complete scene to decide on the best course of action.
Proceed mindfully.
Be mindful in your actions. When making decisions, be attentive to your thoughts and emotions, the context, and the perspectives of others involved. Reflect on your objectives. What outcomes do you aim for in this situation? Which actions have the potential to improve or exacerbate it?
Reflecting on a Recent Crisis:
Recent Crisis: What triggered emotional distress? Who was involved? Where and when did it occur?
Initial Emotional State: Rate your distress level before implementing the STOP skill on a scale of 1-10.
Apply the STOP Skill:
- STOP
- Take a step back
- Observe
- Proceed mindfully
Post-Skill Emotional State: Rate your distress level after using the STOP skill on a scale of 1-10.
Activity 2: The 5-4-3-2-1 Technique
This technique involves using your senses to intentionally observe your surroundings. Pay attention to details your mind might usually ignore, such as distant sounds or the texture of everyday objects.
- Name 5 things you can see.
- Notice intricate details like patterns on the ceiling, the play of light on surfaces, or unnoticed objects in the room.
- Name 4 things you can feel.
- Acknowledge the sensation of clothing against your skin, the weight of your backpack, the touch of sunlight, or the pressure of the chair. Pick up an object and explore its weight and texture.
- Name 3 things you can hear.
- Listen to sounds usually tuned out, like a clock ticking, distant traffic, wind rustling through trees, or against windows.
- Name 2 things you can smell.
- Detect scents in the air, like an air freshener, fresh-cut grass, rain on pavement, cafeteria food.
- Name 1 thing you can taste.
- Have something to taste, like a small candy or snack, paying attention to flavors.
Closing:
When facing triggering situations, ask yourself:
- What outcome do I want from this situation?
- What are my objectives?
- What choices might improve or worsen the situation?
Engage your thoughtful mind in problem-solving. Mindfulness is the opposite of impulsivity – it means acting with intention and consideration. When you remain composed, maintain control, and possess relevant information, you’re better equipped to manage the situation effectively without exacerbating it.