Blabbable Secrets

Positive Self Talk
1. Make a positive comment about how you can handle the situation. “This is not a big deal…”
“I’ve done this before; I can do this again…”
“If I keep going, I’m going to make it worse…”
2. Repeat until you feel yourself calming down.
3. Discuss your feelings with staff.

Anger Control Strategies
1. If person is talking to you, use listening skill and acknowledge what he or she is saying.
2. Monitor your body’s feelings and how quickly you are breathing.
3. Breathe slowly and deeply.
4. Giver yourself instruction to continue breathing deeply and relax your tense body areas.
5. If appropriate, calmly ask for a few minutes to be by yourself.
6. While alone, continue to monitor feelings and instruct yourself to relax.

Relaxation Strategies
1. Breathe deeply and completely.
2. Tighten and relax any tense body areas.
3. Instruct yourself to remain calm.
4. Visualize a relaxing scene (mountains, walking on beach).
5. At the first sign of increasing stress, say to yourself (10-4-10): Breathe in through your nose for 10 seconds, hold for 4 seconds and breathe out through your mouth for 10 seconds.

Self Control Strategies