NAME: CPRI Brake Shop Clinic – Self-Management What Fills My Beaker? “Tic” the ones that sound like you. Put a star beside your top 6 beaker fillers. Leaky Brakes over my movements & sounds (“tics”) not being able to stop my tics! my tics hurt! being tired from holding in my tics for as long as I can! holding in my tics makes it hard to do other things! teased about my tics! getting in trouble because of my tics! other examples:_________________________________________ Leaky Brakes over my attention (“executive skills”) paying attention to what I’m supposed to! paying attention when there are other things going on! getting distracted by too many thoughts and ideas jumping into my head – it makes me forget stuff! getting in trouble for not finishing chores or homework because I got distracted! having a hard time following conversations because my attention is jumping around! other examples:_________________________________________ Leaky Brakes over my impulses (“executive skills”) I want things right away; having to wait (e.g. for my turn) is really hard! getting in trouble for blurting out and constantly interrupting people! not being able to slow down when I want to or I’m starting to mess up! I can’t turn my energy off when it’s time to go to sleep! reacting before I can think, so I do or say something dumb that I didn’t mean! it’s hard to know that my beaker is filling before it’s too late (“self-monitoring”)! other examples:_________________________________________ Leaky Brakes over my activity level I move around so much I get in other people’s space I feel restless often; I need to fidget with my hands or feet or squirm in my seat I am always “on the go”; I need to be moving all the time I talk excessively I have difficulty staying seated in situations where this is expected (classroom, assemblies, recreation activities, mealtimes, concerts, etc.) Other examples:________________________________________ ________________________________________________ 2 Leaky Brakes over my thoughts (“cognitive flexibility”) thoughts or pictures get stuck in my head! I have a hard time considering someone else’s ideas or point of view (“shifting cognitive set”)! stopping what I’m doing to do something else (“shifting cognitive set”)! being interrupted before I’m done! surprises, or plans that suddenly change, fill my beaker! being told to do something a different way (“cognitive flexibility skills”)! not being able to finish something, because it’s not “right” yet other examples:_________________________________________ Leaky Brakes over my sensory input (“sensory hypersensitivities”) things that I touch! (________________________________) things that I smell! (________________________________) things that I see! (_________________________________) things that I hear! (________________________________) things that I taste! (________________________________) not having anything to chew on! other examples:_________________________________________ Leaky Brakes over my mood (“emotional regulation skills”) separating my feelings from my thoughts (“executive skills”)! feeling grumpy inside or easily irritated quite often! I can’t stop feeling worried, angry, or depressed! other examples:_________________________________________ 3 Using words (“language processing skills”) having a hard time finding the words to tell people what I think or how I feel people get impatient or answer for me because I can’t respond fast enough I have a hard time understanding what others are saying other examples:_________________________________________ Understanding myself & other people (“social skills/empathy”) I don’t know why people don’t like me or get angry with me not knowing when or how my leaky brakes are messing up my relationships with others kids don’t include me or they reject me even when I’m trying hard others seem out to get me nobody seems to like me I always seem to get blamed; it’s not fair other examples:_________________________________________ Other things Leaky Brakes make me feel really tired! I hate the way my medications make me feel! Other examples:________________________________________ 4 NAME: CPRI Brake Shop Clinic– Self Management How Do I Know My Beaker Is Filling? My Early Warning Signs “Tic” the ones that sound like you. Put a star beside your top 6 Early Warning Signs. eyebrows pulling together sigh of disgust grind teeth face turns red feel afraid that you might lose control funny feeling in stomach feel tense start sweating getting hyper – full of energy talking fast cry break things feel like hurting someone raise voice getting very quiet can’t stop thinking about what is bothering you feel sad walking away chewing (fingernails, clothes) stop looking at people can’t think clear more tics feel anxious starting to play roughly with things others you might notice: __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ 2 My Own Unique Early Warning System – Body Outlines Empty Beaker (Calm) Filling Beaker (Early Warning System) CPRI Brake Shop Clinic – Self Management Full Beaker (RAGE) The CPRI Brake Shop – Self Management Beaker Key-Chain Print. Laminate. Cut out. Punch hole in top left corner of each beaker. Hang on key ring. Done. The Brake Shop Clinic MY FRUSTRATION BEAKER!! How FULL is it??? Breathing Triangle • relax your shoulders • move your stomach in & out, not your chest • breath slowly & deeply Rest for ‘5’ The Brake Shop Clinic Detour Card NAME: CPRI Brake Shop Clinic– Self-Management How Do I Empty My Beaker “When I Become Aware Of My Early Warning Signs”? “Tic” the ones that sound like you. Put a star beside your top 6 strategies. Chewing gum (keep some in pocket for emergencies) Looking at a picture book Being left alone to let your beaker empty – no one talking to you Massages or a backrub (relaxes those tight ticcing muscles) a Chiropractor (to correct any problems caused by tics) a Day Timer (to keep organized and to have less surprises) an Invisible Clock or electronic reminder (to remind you of upcoming changes or things to do) a Relaxation CD or APPS (www.addwarehouse.com) Music (playing it, listening to it, singing) Doing something physical (e.g. going for a walk, running, lifting weights) Warm bath or shower Trampoline Problem solving using Basket “B” instead of arguing, Playing with Play-Doh or modelling clay Swimming Sports activity (give your example) ________________ Colouring, drawing, sketching, painting, crafts Reading: comics, magazines, books Ride a bicycle, rollerblading, skating, skateboarding Play with quiet toys, activities: LEGO, K’NEX, Word Search Writing: story, poem, journal Nature walk Talking with ________ Watching a movie Gaming Time with my animal companion(s) _____________ Computers Add your own ideas: __________________________________________________ __________________________________________________ __________________________________________________ 2 CPRI Brake Shop Clinic: Progressive Muscle Relaxation Script Overview for Adolescents: Relaxation is an important strategy for dealing with stress, but sometimes being told to relax or “chill out” is easier said than done. Once we are really revved up about something and our engines are at full throttle, it takes a while for our bodies to move back into a neutral and cruise at a relaxed state. Relaxation Exercises Teach Us Four Things: First, the exercises teach us to identify stress in our body. You will learn to tense and relax various parts of your body that often respond to stress with increased physical tension. By doing so, you will learn how to recognize when you are stressed and where in your body the stress is affecting you, and also recognize the relaxed feeling that you want to attain in order to return your body to a less agitated state. Second, you will learn that you have control over the stress in your body. You have the power to change a tense state into a relaxed one. Third, you will learn how to achieve relaxation through relaxation exercises that take about 20 minutes to complete. However, it is not always practical to stop a stressful activity to take 20 minutes to relax! So, you will also be learning strategies that you can use “on the spot” to achieve a relaxed state instantaneously. These strategies include using deep breathing, doing a full body check for tension and relaxing parts of your body that are stressed, and using visualization scenes that create sense of calmness and peace. Finally, relaxation allows us to think about our problems more clearly. You will learn how to use a relaxed state to help you think about troublesome situations such that you can come to some resolutions. Relaxation Instructions: All students should lie on their backs on a mat in a large room such as a gym. There should be plenty of space between students. Arms should be by their sides. Begin with two deep breath and long exhales. Exaggerate the exhales. Terms such as, “making ghost’s sounds” can help students recall the exhales should be long and exaggerated. 1 Take a deep breath (hold) and exhale (wooooooooo) Take another deep breath, hold it, and exhale (or make ghost sounds) (wooooooo) In your right hand, imagine you have a bright shiny lemon. Now, squeeze that lemon. Feel the tension in your arm and your hand. Hold that tension. Now, relax. Let your whole arm and hand go limp like a wet piece of spaghetti. Imagine the tension in your hands flowing from your arm, through your fingers, and out your fingertips Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) Now, in your left hand, imagine you have a bright shiny lemon. Now, squeeze that lemon. Feel the tension in your arm and your hand. Hold that tension. Now, relax. Let your whole arm and hand go limp like a wet piece of spaghetti. Imagine the tension in your hands flowing from your arm, through your fingers, and out your fingertips. Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) Now, with your right arm, I want you to make a big bicep muscle; show how strong your muscles are! Hold it! Now relax. Let your arm relax like a wet spaghetti noodle, all the way from your shoulder down through your elbow through your wrist and down to your fingertips. All the tension is now gone. Feel how nice it is for your arms to be without any tension. Now, with your left arm, I want you to make a big bicep muscle; show how strong your muscles are! Hold it! Now relax. Let your arm relax like a wet spaghetti noodle, all the way from your shoulder down through your elbow through your wrist and down to your fingertips. All the tension is now gone. Feel how nice it is for your arms to be without any tension. Recognize that you are in control of the tension that is in your arms and hands. Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) Imagine that you have a great big gumball in your mouth and that you are biting down on it. Feel the tension in your mouth and your jaw. Feel the tension all over your face. Hold it! Now, relax. Now, imagine that your mouth is now full of soft yummy Jell-O. Your whole face is relaxed, just like someone just wiped your face with a nice warm washcloth. You have no wrinkles on your forehead. Your whole face is smooth and relaxed. Remember to also keep your arms and hands relaxed as they were before. Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) Imagine that you are a little turtle, sunning yourself on a warm rock. Oh oh! Here comes danger! A mean looking alligator is coming your way! Go into your shell! Bring shoulders up to ears and chin down to chest. Feel the tension in your shoulders, back, and neck. Hold it! Now relax. Let your shoulder rest on your mat. Let your neck and back relax. Imagine one of those dogs’ statues with the bobbing heads. Imagine that your head and neck are that loose. Remember to relax your face, arms, and hands as you did before. Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) 2 Now that you look so relaxed and comfy on your mat, imagine that a baby elephant has come into the gym and is making his way toward you. OH NO, I think that he is going to stomp on your stomach. Make your stomach really hard so he can’t hurt you. Hold that tension in your stomach. Now relax. Let your stomach go soft and sink into the mat. Imagine that you are sinking into a wonderful soft cloud. Your stomach, shoulders, and neck are all relaxed. Your arms are hanging by your side like wet noodles. Your face is relaxed without any wrinkles and your jaw feels like Jell-O. Take a deep breath (hold) and exhale (or make ghost sounds) (wooooooooo) Wee! We just sat on some ice. We have to lift our bums off the mat. Feel the tension in your bum and in your back and in your legs. Hold it! Now, relax. Imagine that you are back on that soft, fluffy cloud and that your whole body is sinking into to a deep state of relaxation. Your bum and stomach and back are totally relaxed and sinking into the mat. Your jaw and forehead are relaxed. Your shoulders, arms, and hand are limp. You have the power to change feeling tense to feeling relaxed and comfortable. Take a deep breath (hold) and exhale slowly (or make ghost sounds) (wooooooooo) Wow! At the end of your toes, imagine there are candies hanging on strings. See if you can catch them with your toes. Stretch the legs out straight like trying to grab something with toes. Hold it! Now relax your legs. Relax your bum and your back as you did before. Imagine you are sinking into a big white mushy marshmallow! Your jaw is relaxed. You have no wrinkles on your forehead. Your arms and hands are totally limp, resting by your side. Take a deep breath (hold) and exhale slowly (or make ghost sounds) (wooooooooo) Now take a few minutes to imagine yourself sitting comfortably in your bed with your favorite blanket wrapped around you. You are warm and comfortable. You feel very relaxed and happy. Can you see some of the things in your room that help you to feel relaxed and comfortable? Keep your eyes closed and try to see them. Take a deep breath (hold) and make ghost sounds (wooooooooo) Now, we are going to go from this deep sense of relaxation to a nice big stretch. We’ll count backward from 5 to 1. When we get to 1, you will have lots of energy, but you will keep this nice relaxed feeling. Five: you are totally relaxed. Four: begin to wiggle about a bit. Three: stretch your arms over your head. Two: slowly begin to stand up. One: Stretch your arms over your head. Bend from side to side and feel the relaxing stretch. Good job. 3 The Brake Shop Clinic Apps to Help Kids Relax 49 Poses - Download this app with hours of FREE kid's yoga video lessons. Learn yoga from certified professional teachers who have taught yoga to children around the world. Learn proper techniques for teaching kid's yoga, by watching professionally produced high quality video lessons. Download videos anytime, remove them from your phone whenever you want, and download your favorite videos again for FREE at any time. 5 Minute Relaxation - Do you feel stressed and anxious? Do you crave a moment of peace and relaxation? Then download this app and feel calmer and more relaxed in just 5 minutes. Features a combination of vocal guidance, soothing music and relaxing sounds to create a calm journey into peace and tranquility. BabyBubble - The first 100% free bubble popping game for babies and toddlers that also has NO ADS and NO INTERFACE. Just plain, simple, happy bubble popping fun. Besides being free, ad free, and having no interface, Baby Bubbles Free offers a soothing lullaby soundtrack, bubbles of 7 different colors and smart multi-touch support. BellyBio - turns your iPhone/iPod Touch into a highly-sensitive deep breathing sensor providing a realtime, objective stress-level index based on your breathing pattern. Biofeedback thus becomes more simple and powerful --not to mention affordable-- than ever, so you can now know for sure who's the coolest dude in the neighborhood. Breathe Well - Balance your life and practice a relaxed state of mind to relieve your stress and tension. Breathe Long app's presents a three phase guides to deep breathing based on the principles of meditation. Breathe2Relax - a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathing exercises have been documented to decrease the body’s ‘fight-or-flight’ (stress) response, and help with mood stabilization, anger control, and anxiety management. Breathe2Relax can be used as a stand-alone stress reduction tool, or can be used in tandem with clinical care directed by a healthcare worker. Calm - Now available for iPhone, Calm can help you meditate, sleep, relax, focus and much more. By downloading this app, you’ll discover how meditation can improve your mood - and your life. Gratitude 365- Keeping a gratitude journal can become a positive habit, but only with discipline. With continued exercise, practicing gratitude will create more abundance, prosperity, well-being, and happiness than you ever thought possible. Gratitude 365 is designed with simplicity in mind. It's the best way to keep a gratitude journal. Try it out. You'll love it, but most importantly, when you do it consistently, you'll start to see your life change. Heat Pad - This app simulates various heat-sensitive surfaces reacting to the heat of your fingertips. Simple, yet surprisingly relaxing and entertaining! Play alone or let your fingertips meet other fingertips from all around the world and doodle on the same surface! Mindshift - Struggling with anxiety? Tired of missing out? There are things you can do to stop anxiety and fear from controlling your life. MindShift is an app designed to help teens and young adults cope with anxiety. It can help you change how you think about anxiety. Rather than trying to avoid anxiety, you can make an important shift and face it. MindShift will help you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety. MySpring - Wouldn't it be great if you could make your time inside feel a little sweeter by bringing a taste of Spring with you to your desk? That's where MySpring, the application, can help make your days a little brighter. MySpring simulates a set of fully interactive wind chimes and puts the sights and sounds of a Spring day in your hand. MySpring provides a set of virtual wind chimes that sound and behave just like the ones jingling and ringing away in the background on a soothing day outside on your porch. Relax Melodies - Select sounds and melodies that you like and combine them to create a mix. Adjust the volume of each sound individually for better results. Lay back, listen, and enjoy falling asleep. Is that simple and it works. Use timers and alarms if needed. Try different and new mixes every time! Can also be used in many other situations. Perfect during some of your favorites activities such as relaxing at the spa, exercising in your yoga or relaxation classes, massaging sessions, or even when taking a nap! For parents, the ideal to help your baby fall asleep! Sing Song Yoga - Perfectly customizable, the Sing Song Yoga® App is a full, beautifully produced HD DVD program. The very first of its kind in kids’ yoga apps, it allows the user to choose individual poses or choose a PreProgrammed Sing Song Yoga® Sequence by simply dragging them to the Sequence Canvas and play as a seamless video. Perfect for families, schools, after-school and health programs (such as rehabilitation, special education, or health and fitness for kids). Sleep Meditation for Kids - Created for children of all ages, this app skilfully guides children to the creative part of their mind through a number of carefully scripted story meditations. Each meditation story has an underlay of subtle sound effects and gentle music which combined with Christiane's calming voice make them irresistible and a deeply relaxing. This recording will help children to relax and will enhance feelings of contentment. It can be used for a general relaxation, or as a teaching resource and is suitable for children up to the age of 12. SuperStretch - Move, play and breathe as Super Stretch introduces you to his friends and their yoga poses. Super Stretch is your guide who takes you on your journey. Using storytelling, animation and video examples, kids enjoy making NAMASTE a part of their day. NAMASTE is The Adventures of Super Stretch’s secret code to help kids learn to find balance and strength in their lives. Be the best you can be! Practice poses, collect 12 stars and get a team photo. Each of Super Stretch's friends helps us learn how to use movement and breathing to make every day balanced. Then, real-life kids demonstrate the pose. So easy and entertaining we forget that it’s exercise. TanZen - Choose a puzzle to solve, and try to fit all seven game pieces within the shaded puzzle area without overlapping. TanZen will recognize when the puzzle is finished. Pick up and play for two minutes, or two hours! Zen Beads - Zen Beads is a tactile digital toy for young and old. The Zen Beads respond to your touch. How you play with them is up to you Arabian Adventures - Find your nearest Arabian Adventure Class, and listen to our Arabian soundtrack including belly dancing music, the snake charmer, and Arabian sound beds. StopBreatheThink - Become more mindful and compassionate using our Meditation Guide. Check in daily, track your progress, and feel the calm. Smiling Mind -is modern meditation for young people. It is a unique web and App-based program designed to help bring balance to young lives, based on a process that provides a sense of clarity, calm and contentment. Youtube Videos to Help Kids Relax Guided Relaxation and Healing for Children and Parents – Into Space (James Allen) Guided Meditation for Children (Chitra Sukhu’s) “TIPS – Deep Breathing Exercise” (NIHClinicalCenter) Progressive Muscle Relaxation - for kids and adults! (therapYi) Relaxation CD’s Simple mindfulness practices to help your child (ages 5-12) deal with anxiety, improve concentration, and handle difficult emotions. (Eline Snel) Fourteen fun and calming exercises (74 minutes) using music, breathing, muscle relaxation, and active imagination to soothe and release tension for use at home, school before anxiety producing events, bedtime, and anywhere stress reduction or relaxation is needed. (Roger Klein & Jeffrey Allen) Explore five guided meditations that lead you breath by breath into the essence of Mindfulness-Based Stress Reduction (MBSR). (Jon Kabat-Zinn) Teaching children and teens stress management skills early in life will help them to grow into happy and healthy adults (Amy Saltzman) Basket Description A (ADULT) Make child do it (“because I said so”) Doesn’t teach thinking skills Fills Child’s Beaker B (BOTH) Solve the problem together Helps teach thinking skills Decreases Beaker Levels for Everyone C (CHILD) Make parent do it (“I don’t want to”) Doesn’t build thinking skills Fills Adult’s Beaker Plan B Cheat Sheet EMPATHY STEP Ingredient/Goal: Gather information about and achieve a clear understanding of the kid’s concern or perspective on the unsolved problem you’re discussing. Words: Initial Inquiry (neutral observation): “I’ve noticed that (insert highly specific unsolved problem)… what’s up?” Drilling for Information: usually focuses on the who, what, where, and when of the unsolved problem, and why the problem occurs under some conditions and not others. More Help: -- If you’re not sure what to say next, want more info, or are confused by something the kid has said, say: − “How so?” − “I’m confused.” − “I don’t quite understand.” − “Can you tell me more about that?” − “Let me think about that for a second.” - If the kid doesn’t talk or says “I don’t know”, try to figure out why: − Maybe your observation wasn’t very neutral − Maybe your unsolved problem was too vague − Maybe you’re using Emergency Plan B instead of Proactive Plan B − Maybe you’re using Plan A − Maybe he really doesn’t know - he might need time to think - he might need problem broken down into its component parts What You’re Thinking: “What don’t I yet understand about the kid’s concern or perspective? What doesn’t make sense to me yet? What do I need to ask to understand it better?” Don’t… - skip the EMPATHY step - assume you already know what the kid’s concern is and treat the Empathy step as if it is a formality - rush through the Empathy step - leave the Empathy step before you completely understand the kid’s concern or perspective - talk about solutions yet DEFINE THE PROBLEM STEP Ingredient/Goal: Enter the concern of the second party (often the adult) into consideration Words: “The thing is (insert adult concern)….” or “My concern is (insert adult concern)…” More Help: Most adult concerns fall into one of two categories: − How the problem is affecting the kid − How the problem is affecting others What You’re Thinking: “Have I been clear about my concern? Does the child understand what I have said?” Don’t… - start talking about solutions yet - sermonize, judge, lecture, use sarcasm Words: Restate the concerns that were identified in the first two steps, usually beginning with “I wonder if there is a way…” More Help: - Stick as closely to the concerns that were identified in the first two steps - While it’s a good idea to give the kid the first opportunity to propose a solution, generating solutions is a team effort - It’s a good idea to consider the odds of a given solution actually working …if you think the odds are below 60-70 percent, consider what it is that’s making you skeptical and talk about it. - This step always ends with agreement to return to Plan B if the first solution doesn’t stand the test of time What You’re Thinking: “Have I summarized both concerns accurately? Have we truly considered whether both parties can do what they’ve agreed to? Does the solution truly address the concerns of both parties? What’s my estimate of the odds of this solution working?” Don’t… - Rush through this step either - Enter this step with preordained, “ingenious” solutions - Sign off on solutions that both parties can’t actually perform - Sign off on solutions that don’t truly address the concerns of both parties. INVITATION STEP Ingredient/Goal: Brainstorm solutions that are realistic (meaning both parties can do what they are agreeing to ) and mutually satisfactory (meaning the solution truly addresses the concerns of both parties) /www.livesinthebalance.org / © Ross W. Greene, Ph. D. Mapping Basket ‘B’ Worksheet Adult B Child B Empathy Problem Definition Ask for help Do it different Share your ideas Invitation 1a) I’ve noticed that...........What’s up? (Empathy) 1b) Clarify Youth Concerns: The thing is .... My concern is... (Problem Definition) Summarize Concerns: “Let’s see if we can solve this problem together” (Invitation) 1. 2. 3. 4. 5. AND THE WINNER IS: ___________________________________________________________ **Remember: Winners are doable, realistic, and satisfy both of you! The Brake Shop Clinic ‘Leaky Brakes’ (TS, OCD, ADHD) are Neurodevelopmental Disorders requiring ongoing management, as detailed in our many clinic materials. No one would ever think the following about people whose LEGS don’t work…. • “In a perfect world we’d have unlimited resources, but since we don’t then I’m afraid Johnny will just have to make do with access to his wheelchair on Mondays and Thursdays only; the rest of the week he can share his wheelchair halfdays with Sally…” • “I’m concerned that this won’t be fair to others in the classroom – if Brandon gets a wheelchair then EVERYONE will want a wheelchair…” • “I didn’t appreciate Sarah’s tone with me, so in consequence I took away her wheelchair for the rest of the day….” • “Nick is about to enter Grade 10 for crying out loud – don’t you think he’s getting a little old to still be using that wheelchair?” • “I was uncomfortable with how much Kyle was beginning to rely on his wheelchair, so we’ve decided to take it away during math class…” • “Everyone is expected to run 5 laps at the beginning of gym class – no exceptions. Thomas’ non-compliance in this regard is a problem. Furthermore, his increased absenteeism from gym class and growing hostility towards his gym teacher as a result suggests a considerable attitude problem…” ….so why would we say these things about people whose BRAKES don’t work?!!! Not all ‘wheelchairs’ are made out of metal….
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