EMOTIONS……..

REVIEW

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• Personal Identity
• Surround yourself with Eli’s
• Role Models
• Become self aware of your Personality
• Build Character/Competence
• Self Esteem
• The opinion you have of yourself
• Be aware of the Social Mirror external and changing
• Look to the True Mirror internal and consistent

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Let’s Play a Game

Discussion

What did all of these words have in common?

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Why are some of the words red and others blue?

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How do our emotions affect our Mental Health?

Meet Your Emotions

Did you know you had so many emotions?

All of us have an emotional balloon

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Learning to regulate our balloon is important for our Mental Health

Let’s demonstrate

I need 4 helpers

UNHEALTHY EMOTIONAL BALLOONS

Signs Our Emotional Balloon May Be Unhealthy

😤 Overfilled & About to Burst, OR we lack emotions discipline and find ourselves apologizing a lot for emotional breakdowns (Emotions Bottled Up Too Long) o

• Feeling on edge, irritable, or easily frustrated.
• Overreacting to small things.
• Frequent anxiety, stress, or emotional exhaustion.
• Holding in emotions until they explode in an outburst.
• Turning to unhealthy coping mechanisms (numbing with social media, food, substances, self-isolation).

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UNHEALTHY EMOTIONAL BALLOONS

😶 Deflated or Popped Balloon (Emotionally Shut Down)

• Feeling numb, disconnected, or empty.
• Avoiding people or things you used to enjoy.
• Difficulty expressing feelings or knowing what you feel.
• Losing motivation and feeling exhausted all the time.

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HEALTHY EMOTIONAL BALLOONS

Signs Our Emotional Balloon is Healthy & Regulated

✅ Able to express emotions instead of bottling them up.�✅ Feeling balanced—not overwhelmed or numb.�✅ Can handle stress without exploding or shutting down.�✅ Uses healthy coping skills

✅ Bounces back from challenges instead of staying stuck.

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WHY UNDERSTANDING AND COMMUNICATING OUR EMOTIONS IS IMPORTANT

-Helps us regulate our emotions instead of feel like our emotions control us

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-Helps us make better decisions

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-Encourages empathy of others emotions

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-Improves relationships

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-Minimizes unhealthy coping patterns

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-Reduces stress and improves our overall mental health

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UNDERSTANDING my emotions

What are EMOTIONS…..

• INFORMATION about what we're experiencing and help us know how to react.

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KEY POINT: expressing emotions in a healthy way protects your health.

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INFORMATION

• -All emotions tell us something about ourselves and our situation.
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• -Sometimes we find it hard to accept what we feel. (we don’t want to feel what we are feeling)
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• -We might judge ourselves for feeling a certain way, like if we feel jealous, insecure, etc.

Emotions and Senses

• Emotions help us experience the world around us through our 5 senses
• Touch
• Smell
• Aromas and memory
• Voice
• Sight
• Colors affect our emotions
• Taste

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Emotions and Societal Messages We Learn

Male Female

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How can we break these societal messages?

Emotion basics

• Emotions come and go

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• There are no good or bad emotions only good and bad ways of expressing emotion

Controlling our Emotions

At times we can feel at the mercy of our Emotions but we are the BOSS of our emotions

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Becoming the BOSS

-To become a good BOSS of our Emotions we must build Emotional Intelligence .

Emotional Intelligence

• Emotional intelligence (EQ)
• is the ability to identify, use, understand, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict.

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• This ability also allows us to recognize and understand what others are experiencing emotionally.

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Building Emotional Intelligence

2 Key ways to build Emotional Intelligence

1-Self Awareness

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2-Self Regulation

SELF AWARENESS

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• Self-awareness – You recognize your own emotions and how they affect your thoughts and behavior. You know your strengths and weaknesses, and have self-confidence.

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• With time and practice, we get better at knowing what we are feeling and why.

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SELF REGULATION

Self Regulation:

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You’re able to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.

GROUP DISCUSSION

What are signs that someone’s emotional balloon is too full………..

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Signs that an Emotional Balloon is becoming too full……

• Drug abuse Sexual deviance
• Alcohol abuse Self harm
• Anger outburst or melt downs
• Bullying Depression
• Lying Anxiety
• Spending too much money
• Isolation
• addictions
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• We have 3 ways to respond to the emotional visitor

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• We have 3 ways to respond
• Avoid the visiting emotion
• Open the door find out why it is here and make it brief
• Allow the emotion to linger and wear out its welcome

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Caution

• AVOID….. pretending we don't feel the emotions we are feeling.
• It's harder to move past difficult feelings and allow them to fade if we don't face them and try to understand why we feel that way.
• You don't have to dwell on your emotions or constantly talk about how you feel.
• Emotional awareness simply means recognizing, respecting, and accepting your feelings as they happen.

Building Emotional Awareness

Notice….Choose…. Act

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Notice

• Notice the emotion at the door, name the emotion

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• Notice Body signals: Physical cues that clue you in to what you are feeling

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• Notice relations between emotion and your behavior.

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Building Emotional Awareness

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Choose:

-To acknowledge what you feel

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-A healthy way to acknowledge the emotional visitor

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-To avoid judging your emotions.

Building Emotional Awareness

• ACT:
• Share your feelings: Make it a practice to share your emotions with the people closest to you.
• This is the best way to practice putting emotions into words.
• You could share something that's quite personal or something that's simply an everyday emotion.
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Act: Healthy ways to process Emotions

Physically

walk or run

deep breathing

yoga or stretching

punch a pillow, bag, rip paper

dance

sing loud

ACT: Healthy ways to process Emotions

Creative

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Journal

Paint

Play musical instruments

Write

Vision board

ACT: Healthy ways to process Emotions

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Relax

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meditate

listen to calm music

progressive relaxation

warm bath

visualization

ACT: Healthy ways to process Emotions

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Social connection

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talk to a trusted friend or family member

call or text family or friend

join a support group

hug someone you trust

spend time with a pet

Healthy ways to process Emotions

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Self care

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read a book

watch a movie

cook or bake

puzzles or games

spend time in nature

Activity

Emotional Memory

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Activity

Emotional Triggers Activity

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