Psychological First Aid: Calming Down and Managing Emotions and Thoughts, Lecture notes of Research Methodology

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Psychological

First Aid

(PFA)

Prayer

Objectives

By the end of the session, students should be able to:

• Identify positive ways to manage one’s emotions
• Practice calming down using a relaxation exercise
• Be able to practice reframing one’s thoughts

Suggestion # 1: Count backwards If you feel that you are getting more upset or stressed or anxious or nervous. You can ask to be excused or you can just close your eyes, or turn around and just silently, count backwards from 10 until 1. While doing so, focus on your breathing and tell yourself to calm down. Let us try it together.

Suggestion #2: 3-2-1 Senses Check

In this method, I want you to quietly name 3 things you can

see around you, 2 things you can feel and 1 thing that you

can hear. While doing that, breathe in and out 5 times but

every time you do so, you add one more second to each

inhale and one more second to each exhale.

Alternative Activities

YOGA POSES TAI CHI

Alternative Activities

SPORTS DANCE

ABSTRACTION Can you compare how you feel right now with how you felt before we started with the relaxation activity? On a scale of 1-5, 5 being the highest, rate your level of stress before and after we stared with the exercise. Did

APPLICATION How can you apply your newfound knowledge to your daily life?