Our thoughts can make up feel upset. For instance, if I have a test I might think, "This is so hard, I am going to get a bad grade" and then I my feel very worried and stressed. However, if I notice how bad that thought makes me feel, I can change the thought to "This is probably going to be hard, so I am going to study hard and do my best". I might still feel a little worried, but I will probably be more calm (in the green zone) and will probably end up not only feeling better but I will probably do better on my test.
I've attached a visual to offer ways to manage our negative thoughts to help us come up with a Bright Light Thought (one that guides our way to handling tough situations). It is translated into Spanish, Khmer, Vienamese, Chinese, and Arabic. (If you require another language please email me).
These strategies are as follows;
1. Throw it away. If the thought is not true or is just not helpful at all and you can recognize that, get rid of it (literally by writing and throwing away or with our imaginations).
2. Boss That Thought: Remind your brain that you are in charge of what you're thinking and tell it to stop being so negative. Offer a better thought that is realistic.
3. Picture if Perfect: Especially if you are feeling worried about something going wrong, use your imagination and think about yourself having a positive experience with what you're worried about.
4. Mindful Minute: Stop thinking about the upsetting thought (which is usually about the past or the future) and think about something right here, right now. Notice your 5 senses. Or Take belly breaths. Or Do Backpack Breaths.
5. Be Kind to Yourself: Stop putting yourself down or thinking about your bad side. Pretend you're talking to your best friend and be kind to yourself.
6. Ugh... But. This means accept that the situation isn't good. BUT maybe there is something ok that you can accept in the moment. It's too cold to have outdoor recess, but I can play with toys in my classroom.