So far, we have discussed your routines and feelings during the past few months of pandemic. Today, we shall focus on
how to manage your feelings.
Remember when I asked you to identify your feelings and reactions to Cavid-19/disaster? Can you recall what those
with someone you can also ust throw the ball towards a wall then catch it. After throwing and catching the ball for a
I want you to stay outdoors and play "Catch the Ball" with your sibling or friend. If it is not possible for you to do this
while think "what am I catching"?
Imagine that what you are catching are feelings. Those were some of the feelings you caught during the
the ball hold it look at it. Accept the feeling. Say to yourself, "Yes, I was feeling afraid. " Or "Yes, I was feeling anxious."
lackdsn/pandemic disaster. They are feelings of fear, boredom, anxiety, etc. Stop playing for a moment. You accepted
feelings were? Now. I want you to consider some ways to help you manage your feelings of stress and anxiety
feelings
came the per keling is always good to catch what you are feeling lot sanormal and valid feeling. It's okay to Not feel
sok to not feel okay, in a not-so-ok-situation like the pandemic or any disaster Now, want to invite you to do some
diaphragmatic breathing Breathe in inhalation of Alt). A very slight pause before you exhale Breat je out (exhalation or
w breathe in (inhalation of Ait). A very slight pause before you inhale. Breathe out (exhalation of air). Release all the
Ched your feelings were those feelings helpful to ne? You will probably answer with both aves and a no That means
that some of your feelings were helpful but others were not. For instance, if you keep feeling fearful do you need to stay
in fier for long? How helpful is fear to you? How accurate or appropriate is the feeling of anxiety, now? How helpful is it
to always be worrying about things? While thinking about this, Breathe in and Breathe out (5x).
replace that feeling some feelings are productive and useful while some may be unproductive and useless. It is because
Charume that feeling in this part, I want you to think of something else to help you feel better. This means that you can
they are no longer appropriate to the situation. You have the power to change your feelings by actually changing your
thoughts about the feeling This process is called REFRAMING. Where is the feeling coming from? Or, you can ask,
Where is the ball coming from? Why did it hit you? How do you manage your feelings? You can manage it by changing
the name of the ball into feelings of gratefulness, understanding, happiness, and contentment. Breathe in. Breathe out
(5)
ANAIYSIS
What do you feel? What do you think was the point of Catching, Checking and Changing your feelings? What was
the reason why you had to reframe your thoughts?
ABSTRACTION
Can you compare how you feel right now with how you felt before we started with the activity? Do you see some
changes? Are the feelings positive? What are these new changes in the way you feel at the moment?
Use the solumns below labeled with the words "Before" on one side and "After on the other side. Under the
word Before, write your feelings during the pandemic/disaster. Under the word After, write your feelings at this
very moment, after going through the Catch Check and Change Exercise.
BEFORE (my feelings during the
pandemic/disaster)
AFTER I my feelings right now)​