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LESSON 5: TIGHTEN, HOLD, RELAX

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Did you know you CANNOT�control how you feel?�

WHY NOT? Because a very powerful �organ in your body is in charge!�Any guesses what it is?

Welcome back to MOOD!

Your BRAIN creates ALL of your feelings. �The good and the not-so-good!�

THE GOOD? Feelings that keep you safe.

This fire feels hot! Stay away!� I feel scared, Stranger danger!� The cute dog makes me happy, I want to pet it!

WELCOME TO EMOTION CENTRAL: YOUR BRAIN!

Your BRAIN fills your mind with �super strong + unwelcome feelings:

� I’m so sad and don’t know why.� I’m angry and feel out of control.� I’m anxious and my stomach is in knots.

The Not-So-Good?

YOUR BRAIN IS CONSTANTLY �CREATING NEW EMOTIONS

Feelings happen to everyone all the time.�It’s TOTALLY normal. You can’t control it.

�BUT! Once the feelings come, �you can do something about it…

HOW? With Mood Tools! Quick and easy skills you can use to feel better everyday.

Mood Tools take a little practice, but really help! �Here is one called Tighten, Hold, Relax. �Take a look…

YOU HAVE THE POWER TO DEAL WITH YOUR UNWANTED FEELINGS

Let’s discuss the video!

Why is she having trouble sleeping?

Is it her fault that she �has so many thoughts?

How do you think �Tighten, Hold, Relax can help?

Let’s Try �Tighten, Hold, Relax

TEACHER: This is a great exercise to do right in class!. See script below to take the class through the tool.

Tighten, Hold, Relax Script:

OK, everyone get into a comfortable position. Either seated or lying down. Close your eyes.

Now take a big deep breath. Focus in on your body and let’s start at your forehead.

Squeeze your forehead as hard as you can. Hold. Now release and breathe.

Next squeeze your entire face and neck. Hold for 5. Then release. Great!

Next squeeze your shoulders up toward your face, hold and release.

Now squeeze your arms and hands. Tense. Hold. Ahhhh Release

Now squeeze your abs tight, tight, tight. And Release

Next, your butt and your legs. Squeeze, hold and release. You’re doing great!

Now, your feet. Tighten, hold, release.

Now, take a deep breath and squeeze your entire body - head to toe. Hold and relax.

Take a deep breath. Shake your whole body.

How do you feel?

You’re awesome!

See you next time.

P.S. Try Tighten, Hold, Relax �before bed tonight!