1. Session 2a
It Will Pass/Right Now

2. FIZZ Scales

3. Positive Self-Talk
Although we can’t always change the situation we find ourselves in, how we respond to the situation is still our choice.
If we can change how we think about a situation we can enjoy a more positive experience of the present

4. Sometimes the best choice is to keep going and just get through a period of time.
Lærdal Tunnel

5. Positive Self Talk It Will Pass “it will pass”
Emotions ebb and flow - they do not last forever
When we feel ourselves becoming very emotional / high on our FIZZ scale a useful strategy is to repeat
“it will pass”

6. Real Life Examples

7. Grounding
Right Now
After we have told ourselves “It will pass”, we can use the Right Now grounding technique to change what we are focussing on.
When we are high on our FIZZ scales, we should use Right Now to redirect our attention away from what troubles us.

8. Right Now 5 things I can see right now 4 things I can hear right now
3 things I can touch right now
2 things I can smell right now
1 deep breath – focus on your breathing
You can swap these out as you want

9. When your FIZZ rises

10. Break!

11. Session 2b
Name the Emotion/
Opposite Actions

12. Importance
It is normal to feel a range of emotions - sometimes simultaneously.
When we are distressed our brains can feel like they have been hijacked.
That hijack is due to a cocktail of hormones that have been released.
These hormones can make it hard to respond rationally.
If we know and understand the process, the emotion and the message the emotion wants us to focus on we are better able to choose a positive reaction

13. Importance
Next time you feel an emotion that is unpleasant and generating a negative physical and behavioural response…..STOPP - name it, then decide how to respond, rather than acting on impulse.
E.g. When we feel angry, although we can argue, shout or fight, if we can STOPP, recognise the emotion, consider what specifically we are angry about, we are better able to choose a response that won’t end up with us or anyone getting hurt.

14. Emotional Charades
joy
anger
sadness
fear

15. I am Feeling….?
Sad
Guilty
Annoyed
Angry
Delighted
Happy
Excited
Hurt
Proud
Confused
I’m Thinking…?
Its not fair / unjust
I’m in danger
(losing your love /
respect)
It’s hopeless
I’m getting my needs
Met / Content
Body Reactions?
Fight / Attack
Giggle / Hug
Escape / Avoid
Withdraw / Isolate
Behaviours?
Fight / run /argue, shout#
generosity / give / share
avoid, ignore, run away
do less, cry, stay home, ruminate

16. Opposite Actions
When we feel the FIZZ, physical sensations can prompt us to react – our reactions can be impulsive and often they will have negative results.
Once we recognise the emotion and learn our typical reactions, we can STOPP and consider how acting in an opposite way might be.

17. Opposite Actions action reaction Stay at home? Scream? Hide? Attack?
Isolate myself?
Cry?
Comfort eat?

18. Opposites
Shouting
Hating
Feeling jealous
Feeling embarrassed

19. Be kind / gently withdraw
Emotion
Action (Old Urge)
Opposite Action
Anger
Attack
Be kind / gently withdraw
Shame
Hide
Be Open
Fear
Avoid / Run away
Assess, plan, approach and go
Sadness
Withdraw / Isolate
Go out, do something and be with others

20. Session 2b
Name the Emotion/
Opposite Actions