Return to flip book view

/0

EMOTIONAL ZONES1

THE OK ZONEThis Zone is usually alive as you go about your ordinary daily activities. ❖ You’re relaxed and feel safe in this zone.❖ It is a state of well-being in mind, body and spirit.❖ When in this zone you can handle the stresses of life. ❖ You might describe yourself as happy, active, interested and the world as safe, fun, and peaceful. ❖ You are organized, following through with plans. ❖ You’re taking care of yourself, taking time to play, doing things with others, easily learning in school and having a general feeling of control and a sense of management. ❖ You can connect with others, God and nature, have feelings of love, compassion, gratitude and empathy, and easily share acts of kindness. 2

THE OK ZONEExcited Relaxed Calm Cheerful Content Delighted Excited Loved Happy Proud Relaxed Satisfied Silly Terrific Thankful TickledHappyWorried HurtScared Mad SadWhen different things happen in your daily life, feelings and reactions can move around in this Zone. You can be annoyed or angry but not feel like you will lose your head. You can be sad but not feel like you will be overwhelmed by the sorrows. You have different feelings but you don’t move out of this zone. 3

Stuck in the Low Zone From time to time you are bumped out of your OK Zone by the challenges that come your way. You are pushed into the High Zone or Low Zone and can’t seem to return to the OK Zone. If you stay in this state too long…stuck either in the High Zone or the Low Zone…you may experience Anxiety, Panic, Depression or a wide range of other negative feelings. High ZoneLow ZoneOK Zone4

You move to your High Zone when you are pressed for time, you are ignored, you are confused, you are pushed to make a choice or to take a side, you are around conflict, or someone says something that threatens you or backs you into a corner. It also kicks in when you recall unsafe or unpleasant events from your past. Many elements of online learning can trigger high zone feelings. Sometimes just long screen times or frustration with assignments can move you there when you least expect that to happen. ❖ You are keyed up, anxious, irritable, hyper…it’s hard for you to be still. ❖ You have angry outbursts.❖ You experience anxiety or panic. You feel a stirring of unease—something triggers a signal of danger or threat. ❖ You have difficulty concentrating.❖ You can’t sleep or you have nightmares. THE HIGH ZONE5Annoyed Frustrated Fuming Furious Irritated Mad Anxious Confused Moody Scared Uncomfortable Worried Grumpy Jealous Bored

Stuck in the Low Zone You move to your Low Zone when you are without options, feel trapped in the situation, feel unimportant, are criticized, feel as if you don’t matter, feel as if you don’t belong. Most teens describe this state as "overwhelm". Everything that is happening is just too much to handle.❖ You move into shutdown, collapse, and shutting yourself off. ❖ You might describe yourself as hopeless, abandoned, foggy, too tired to think or act. ❖ You may have frequent thoughts of death, dying or suicide.❖ You have feelings of sadness, crying for no apparent reason.❖ You feel frustration, even over small matters. ❖ You lose interest or pleasure in usual activities.❖ You have low self-esteem.❖ You have feelings of worthlessness or guilt.THE LOW ZONE 6Sad Gloomy Hurt Lonely Miserable Unloved Unhappy OverwhelmedWithdrawn Ashamed Awful Discouraged Disappointed

Some people have a narrow OK Zone. Mild stressors can bump them into the High Zoneor the Low ZoneSome people have a wider OK Zone. They have a greater capacity to stay within their OK Zone when faced with life stressors.7

8

9

Resilience is the ability to identify and use strengths in living fully with compassion in the present moment, and to thrive while managing the activities of daily living.Karen Miller-KarasIt is your ability to use skills throughout the day to manage all the challenges you encounter.10

WHAT MAKES RESILIENCE?11

➢The ability to grow strong through experiencing difficulties and hardship -- embracing the difficulty and reframing it as a learning experience.➢Having a wide range of tools and skills to deal with many different types of challenges.➢The ability to bounce back from a difficult situation without suffering damage.12

➢Self awareness through training, mindfulness and self observation.➢No one needs to be a superhero – however we all have inner strength.➢Like the bamboo – aim to be flexible but firmly rooted.13

14