“Your brain’s upgrade button is “Your brain’s upgrade button is self‑regulation.” self‑regulation.” , CHOOSE HOW YOU WANT TO REACT IT HELPS YOU STAY IN CONTROL WHEN YOUR EMOTIONS GET BIG, IT'S NOT ABOUT BEING PERFECT. IT'S ABOUT STAYING IN THE RIVER'S SEAT OF YOUR EMOTIONS.
Everyone has triggers — things that set off strong emotions like anger, anxiety, embarrassment, or overwhelm.
tests exam pressure
Group work with people who don't try
Knowing your triggers empowers you and helps you to understand yourself well enough to stay in control.
Conflict with a teacher
Arguments with friends or siblings
Social media drama
Gossip or rumours
Being rushed
Changes at home not sleeping well
“Build
One page at a time.”
One page at a time.”
Signs your body might be feeling overwhelmed
stomach ache feeling sick tense musclesracing heart quick breathing tight chest
snappy mind goes blind feel tearful can't focus feeling exhausted saying "I don't care" pacing foot tapping defensive want to be alone
Think about Emotional and behavioural
Walk around the block
Bike ride
Dance to a favourite song
Kick a football
Quick run or jog
soothe the body and slow your stress response.
Hot shower / heat pack
Listening to
Weighted bl
Breathing e
Sitting in a Soft lightin
Holding ice
Fidget ring
stress ball
Scented hand
Sensory input shifts the brain out of emotional overwhelm and back to the present moment. Think about what may work for you?
What activities may help you when emotions are too overwhelming to deal with immediately?
FavouriteTV show Art, doodling, or colouring
(Organisingsomethingsmall desk, drawer)
BCallingafriend
Reading
Favouritemusic
“I
Write HERE
Expressing feelings releases tension and helps you feel lighter and think MORE
CLEARLY.Think about what may work for you?
Journaling , Using Voice notes or video diaries
Talking to a trusted adult or a friend
Creative outlets(drawing, poetry, music)
Crying and releasing (normalising this is powerful)
use the mood battery as a way to explore and express how your day is going. Think of your mood like a battery.
1. Note down all the things that have happened today that have affected your mood or feelings. Different situations or events can affect your mood battery. positive and happy situations may charge it, while sad and frustrating events may drain it.
2.Think about what you can do to recharge your battery.
It is important to make sure you take good care of your body and mind every day.
Try out different ways to chill and recharge Found a winner? Stick with it and make it part of your day . scan the QR code to access more information
Non-judgementalhelping YOU feel seen, heard, and supported.
www.reconnect-bromley.co.uk Connect. Choose. Change. A digital hub designed for young people
Bromley Y
Emotional wellbeing and mental health support for children and families.
Call 020 3770 8848
Visit bromley-y.org
Sexual Health Bromley
A free, non-judgmental contraception and reproductive health service for men and women (including under 16)
Call 0300 330 5777
Visit sexualhealthbromley co uk
METRO Snap –
LGBTQ+ Youth Group (Bromley)
A free, confidential weekly group for young people aged 16–25 who identify as lesbian, gay, bisexual, trans, non‑binary, queer, or questioning. youth@metrocharity.org.uk www.metrocharity.org.uk
Bromley Well
Kooth offers online counselling, advice and emotional well-being support for anyone aged 10-18 www.kooth.com
Childline www.childline.org.uk
please call, chat online or email about any problem big or small Call on 0800 11 11.
To remove images shared online go to Report Remove at www childline org uk/remove it's ok to ask for help one day at A time
Young Minds
Provides crisis text support and extensive mental health resources for young people Text “YM” to 85258 (free, 24/7)
Support with overwhelming feelings, including self harm www.youngminds.org.uk
Support for young carers aged 4 to 19 to help the children manage caring relationships whilst enjoying their childhood. Call 0808 278 7898
Visit bromleywell org uk
