Ms-Pamela-儿童情绪管理讲座分享.doc

Ms Pamela 儿童情绪管理讲座分享 本文翻译：lumin主讲人：Ms Pamela 义工：Jade 儿童情绪管理讲座分享 Our Mood Meter我们的心情米表 Our Mood Meter 我们的心情米表 High Energy 高能量 Low Energy 低能量 Unpleasant不开心 Pleasant开心 The Mood Meter helps children to identify their feelings accurately. The two axes of the Mood Meter correspond with two of the primary components of emotions and moods—feeling (ranging from unpleasant to pleasant) and energy (ranging from low to high).心情米表可以帮助孩子准确表达心情心情米表的横纵轴符合由情绪和心情变化情绪由不开心到开心；能量由高到低Rage 愤怒 Panicked 恐慌Shocked震惊 Surprised 惊讶Festive欢乐 Ecstatic 欣喜若狂Angry 生气Afraid 害怕 Annoyed 不耐烦Enthusiastic 热情高涨Cheerful 愉快的Excited激动的 Anxious紧张 Worried担心 Concerned关心 Happy高兴 Hopeful期待 Blissful 极其幸福Disgusted厌恶 Disappointed失望 Pensive忧伤 Calm冷静 Content满足 Balance平衡Calming Breaths冷静呼吸How to support your child in taking calming breaths在冷静呼吸时如何帮助你的孩子 Calming Breaths冷静呼吸How to support your child in taking calming breaths在冷静呼吸时如何帮助你的孩子Our bodies, in many ways, are governed by two different systems: the sympathetic nervous system and the parasympathetic nervous system. The parasympathetic nervous system regulates normal metabolic functions. When it is dominant, our bodies function in a healthy way. The sympathetic nervous system is what is considered “fight, flight or freeze” responding. When the sympathetic system is in charge, our normal metabolic processes are put on hold and our body floods with adrenaline and cortisol. Different parts of our brain have developed to support us in different situations. Our prefrontal cortex is used for thinking, reasoning and decision making. Our amygdala is used to active the “fight, flight or freeze”responding. The prefrontal cortex can not properly function when the amydgala is activated. The prefrontal cortex begins development in early childhood, but isn’t fully mature until an individual reaches their mid twenties!我们的身体，在很多方面，是由两个不同的系统所管理：交感神经系统和副交感神经系统。

副交感神经系统管理正常代谢功能当它占主导地位时，我们们身体健康的运行交感神经系统是通常被认为”战斗，逃跑或冻结”反应当交感神经主导时，我们的正常代谢被静止，我们的身体充满肾上腺素和皮质醇大脑不同部位支持我们不同的状态我们的脑额叶前部皮层被用来思考，推理和做决定我们的杏仁体用于激发“战斗，逃跑或冻结”应激反应当杏仁体激活时脑额叶前皮层无法正常工作脑额叶前皮层在儿童早期开始发育，直到二十几岁才发育完整Using the prefrontal cortex and the parasympathetic system In order to support the development of the prefrontal cortex, children can develop skills to calm the amygdala and the sympathetic system. One of these skills is learning how to take calming breaths when under stress. Stress may be physical, emotional or cognitive - but supporting children in taking control of how their bodies respond to big emotions is an important part of supporting emotional literacy. The following are different types of calming breaths you can help teach your child. The more children practice, the more competent they are at taking calming breaths, and the more likely they will be able to take calming breaths when faced with emotional and stressful situations. Balloon Breath Imagine that your body is a balloon, and with each breath you are filling yourself completely with air. As you breathe in, arch your back, stretch and raise your arms back behind you, and arch your back. As you breathe out, pull your belly button in, round your back, and look down towards your belly. Bring your arms in around you in a hug. Repeat several times. Heart and Belly Breath This can be done sitting our lying down. Put one hand on your belly and one hand over your heart. Breathe in through your nose, and as you breathe in, take a slow, deep breath that fills the tummy and then raises your chest. When you exhale, let the air out from your heart first, then from your tummy. You can guide this by saying: breathe into your bely one two into your heart three four exhale out of your heart one two, out of your bely three four. Repeat several times.通过使用脑额叶前部皮层和副交感神经系统支持脑额叶前部皮层的发育，孩子们可以掌握控制杏仁体和交感神经系统。

其中之一便是通过冷静深呼吸来缓解压力压力可能是身体承受的，或者来自于精神的，认知性的-但是帮助孩子控制巨大情绪波动是培养感情素养的主要一部分以下介绍几种你可以帮助孩子执行的不同冷静呼吸方式练习越多，你的孩子就会掌握的更好一旦孩子熟练掌握，他们就越能处理面对情绪波动和压力气球式呼吸法是把自己的身体想象成一个气球，一次次呼吸把身体填满当你吸气时，弓起你的身体，伸展并且举起你的手臂到你的背后，低头看着你的腹部移动你的手臂拥抱自己重复几次心脏腹部呼吸法可以坐着或者躺着把一只手放在你的腹部另外一只手放在心脏通过鼻子缓慢吸气，并且深吸直到填满你的肚子并且填满整个胸腔当你呼气时，感受让空气从心释放，再到肚子你可以自我引导：吸入肚子一二，吸入心脏三四，吐气出心脏一二，吐气出肚子三四反复几次Alternate Nostril Breathing Bring your hand to your nose, and close your right nostril. Breathe in. Move your finger to now close your left nostril and breathe out. Breathe in and then move your finger to close your right nostril and breathe out. Repeat several times.鼻孔交替呼吸法，用你的手按住右边鼻孔，吸气。

把手指移到左边鼻孔呼气吸气之后，再把手指移到右边鼻孔堵住，然后呼气如此反复 Langhana Breath In a seated position, with eyes closed, take several breaths that count to three. In one two three out one two three. Once your are breathing a steady pace, make the exhale longer than the inhale. In one two three, out one two three four. Repeat several times. Langhana呼吸法，坐着闭上眼睛，从一数到三做几次呼吸一二三吸气一二三呼气当你以稳定的节奏呼吸时，把呼气调整到比吸气长一二三吸气，一二三四呼气，反复几次 Brahmana Breath In a seated position, with eyes closed, take several breaths that count to three. In one two three out one two three. Once your are breathing a steady pace, ma。