My Self-Regulation Guide

#EmotionsAreOkay

My selfregulation guide “BREATHE FIRST. REACT SECOND.”

“I CAN HANDLE THIS.”

www.reconnect-bromley.co.uk Connect. Choose. Change.

A digital hub designed for young people

“TAKING A BREAK IS TAKING CONTROL.”

“Your brain’s upgrade button is self‑regulation.”

IT HELPS YOU STAY IN CONTROL WHEN YOUR EMOTIONS GET BIG,

TIME TO UPGRADE

CHOOSE HOW YOU WANT TO REACT

IT’S NOT ABOUT BEING PERFECT. IT’S ABOUT STAYING IN THE DRIVER’S SEAT OF YOUR EMOTIONS. ,

“Spot the trigger.

Don’t let a spark become an eruption.”

Everyone has triggers — things that set off strong emotions like anger, anxiety, embarrassment, or overwhelm.

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Knowing your trigger s empowers you and helps y ou to understand yourself wel l enough to stay in con tro l .

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Your feelings matter.

Spot your triggers, stay in control

“Build your calm, One page at a time.”

Signs your body might be feeling overwhelmed

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stom a feel ch ache in tens g sick e mu scle raci s ng h eart quic k br eath tigh ing t ch est

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 signs

“Move your body, calm your mind.”

M OV EM EN T- HE LP S BU RN AD RE NA LI NE , RE DU CE S ST RE SS AN D RE SE TS TH E NE RV OU S SY ST EM . TH IN K AB OU T W HA T M OV EM EN TS CA N HE LP YO U FE EL CA LM ER

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Walk around the block Bike ride Dance to a favourite song Kick a football Quick run or jog

“ P a u s e . B r e at h e .

U s e y o u r s e n s e s to r e b o ot. ” soothe the body and slow your stress response.

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Hot sho wer / he at pack Listenin g to mus ic Weighte d blanke t Breathi ng exer cises Sitting in a quie t space Soft lig hting Holding ice Fidget r ing stress b all Scented hand cr eam

Sensory input shifts the brain out of emotional overwhelm and back to the present moment.

Think about what may work for you?

“Break the stress loop —distract your mind.”

What activities may help you when emotions are too overwhelming to deal with immediately?

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Favo urite TV sh Art, ow dood l i ng, o Orga r col nisin ourin g s omet (desk g hing , dra smal wer) Call l ing a frien Bakin d g or m aking Read ing a sna ck Favo urite musi c

“I control the moment.

I know what helps.”

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Expressing feelings releases tension and helps you feel lighter and think MORE CLEARLY.Think about what may work for you?

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Low battery?

Time to recharge your mood.

as a wa y us e th e mo od ba tt er y s ho w yo ur to ex pl or e an d ex pr es yo ur mo od da y is go in g. Th in k of li ke a ba tt er y.

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.

The mood battery was designed by Clair Atherton for a peer-to-peer mentoring project at HeadStart Hull.

#LookafterYOU It is important to make sure you take good care of your body and mind every day.

BOOST YOUR CONFIDENCE TRY A

NEW T

HING E

VERYD

AY

EAT BETTER, FEEL

BE ACT

BETTER

Tr y ou t di ff er en t w ay s

to ch il l

an d re ch ar ge Fo un d a w in ne r?

St ic k w it h it an d m ak e it pa rt of yo ur da y . scan the QR code to access more information

IVE

Check out the Young People Thought Prompt cards Non-judgementalhelping YOU feel seen, heard, and supported.

Healthy Relationships

Looking After You

Your Viewpoint Quiz

Child’s roles

What is Parental Conflict?

Scan the QR code for more info

Positive and Negative Acts

Divorce and separation

Changes in Your Family

The Behavioural Iceberg

Get more support 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.

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 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

it’s ok to ask for help

youth@metrocharity.org.uk www.metrocharity.org.uk Bromley Well 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

one day at A time