Emotion

Regulation
情绪调节
School Counselor：Xi Yang/学生心理咨询师：杨熙
 1
Name Emotions
给情绪命名
Student Activity 1

Please take turns and read aloud

about the name of each emotion.

Chinese version:

愤怒、快乐、悲伤、压抑
无聊、焦虑、震惊、疲惫
担心、饥饿、惧怕、沮丧
紧张、难受、受伤、委屈
动力、害怕、尴尬、被爱
惊讶、激动、迷茫、害羞
 2
Identify Triggers
识别触发情绪的按钮
Student Activity 2

Fill in the blank.

I feel (one emotion) when I ________.

Happy 快乐

I feel happy when ……

当......我感到很快乐
I feel angry when ……
当......我感到很生气
I feel shocked when ……
当......我感到很惊讶
I feel satisfied when ……

当......我感到很满足
I feel sad when ……

当......我感到很难受
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I feel being accepted/loved
when ……
当......我感到很被爱、被接纳
 3
Emotion Bucket
情绪桶
 Student Activity 3

Draw a bucket and this is where

⑤ you put in all of your emotions.
Please make 5 levels in this
bucket to represent different
④ level of your emotions.

③ 请画一个桶，这是你的情绪桶，
你盛装你所有情绪的地方。然
② 后把桶分为5层，意味着你的
情绪有5个等级，每一个等级
① 有不同表现形式、应对形式。
Level1

Cool\Calm\Collected

第一层情绪：
平静、快乐、自信
Level2

Slow but still steady

第二层情绪：
无聊、劳累型
一般但还平稳
Level 3

Your body is telling you

to talk to someone.

第三层情绪：
困惑、担心、失望

这时你可能需要找人聊聊
（朋友、老师、家长、我）
Level 4

Your body is warning

you to slow down.

第四层情绪：
焦虑、害怕、泄气

这时你的身体在警告你：
你可能需要慢下来、休息！
Level 5

Out of control. Then you

need to take deep
breath first and ask for
help.

第5层情绪：
胆战心惊、极致的愤怒

这时你需要先深呼吸，
冷静之后及时寻求帮助。
Plz show me your emotional bucket
请分享你的情绪桶吧

④
③
②
①
Video
 4
When your emotions are
in Level 3 or higher
当你的情绪在情绪桶
第3层以及以上时......
Why? 为什么？
How ? 怎么办？
 方法1
正方形呼吸法 (4-4-4 呼吸法）
Box Breathing
成年人大脑运作 How brain works

生存状态 情绪状态 执行状态

图片来源：Conscious Discipline Training

网址连接：https://consciousdiscipline.com/
呼吸：可以直接对大脑活动水平有影响！
方法1：正方形呼吸法 (4-4-4 呼吸法）
 方法 2
改变行为

Change hurtful actions

into helpful ones
Case 1: Matt had broken curfew twice last week, and now he was grounded. As
part of his punishment, his cell phone had been taken away. It was Saturday
night and he was bored; his parents had gone to visit friends, so he went into
their room and took his mom’s cell phone so he could text some friends. He fell
asleep without returning the phone, and the next morning his mom asked if he
had seen it. Matt said he hadn’t because he didn’t want to get into more trouble
and be grounded for even longer.

案例1：上周Matt违反了规定时间内回家的约定，于是现在他被禁足待在
家里。为了惩罚这次违反约定的行为，他电话被没收了。那是一个周六
的晚上，他感到很无聊，他家长去朋友家了，所以他就去了父母的房间，
悄悄偷了手机，给他朋友发短信。他之后就睡着了，忘记把手机还回去。
第二天早上他妈妈问他是否偷拿了手机，Matt说没有，因为他不想再被惩
罚待在家里。
Case 1: Matt had broken curfew twice last week, and now he was grounded. As part of his punishment, his cell phone had been taken
away. It was Saturday night and he was bored; his parents had gone to visit friends, so he went into their room and took his mom’s cell
phone so he could text some friends. He fell asleep without returning the phone, and the next morning his mom asked if he had seen it.
Matt said he hadn’t because he didn’t want to get into more trouble and be grounded for even longer.

案例1：上周Matt违反了规定时间内回家的约定，于是现在他被禁足待在家里。为了惩罚这次违反约定的行为，他电话被没收
了。那是一个周六的晚上，他感到很无聊，他家长去朋友家了，所以他就去了父母的房间，悄悄偷了手机，给他朋友发短信。
他之后就睡着了，忘记把手机还回去。第二天早上他妈妈问他是否偷拿了手机，Matt说没有，因为他不想再被惩罚待在家里。

Circle the emotion that best describes what Matt might feel:
请圈出案例1中Matt可能有的情绪

Anger愤怒 Anxiety 焦虑 Sadness 悲伤 Guilt 内疚

Discussion 讨论

1. What might the job of this emotion be?

这个情绪怎么影响Matt？

2. What helpful action might Matt take because of this emotion?

这个情绪下Matt能采取什么样有正面影响的行动？
Case 2: Two good friends had an argument, and neither of them was willing to
say sorry first. Because of it, they even gave up the opportunity to attend an
important exhibition.

案例 2：两个好朋友因为某些事吵架了，但两个都不愿意道歉。也因此这
件事，他们甚至放弃了去参加一个重要展的机会。
Case 2: Two good friends had an argument, and neither of them was willing to say sorry first. Because of it, they even gave up the
opportunity to attend an important exhibition.

案例 2：两个好朋友因为某些事吵架了，但两个都不愿意道歉。也因此这件事，他们甚至放弃了去参加一个重要展的机会。

Circle the emotion that best describes what they might feel:
请圈出案例2中人物可能有的情绪

Anger愤怒 Anxiety 焦虑 Sadness 悲伤 Guilt 内疚

Discussion 讨论

1. What might the job of this emotion be?

这个情绪怎么影响他们？

2. What helpful action could they both can take because of this
emotion?
这个情绪下他们能采取什么样有正面影响的行动？
 anger 愤怒

A time I felt angry/ 某一次我感到非常生气的经历 The job of this emotion/How this emotion impacted
me这个情绪对我的影响/这个情绪的功能是

What was my action on that? Was it helpful or hurtful? If my action was hurtful, a new helpful action could
我当时的行为是什么？这个行为是有效的、还是无效的？ be: 如果当时的行为无效，在难过情绪下可以有的一个新的
有帮助性的行为是
 Sadness 难过

A time I felt sad / 某一次我感到非常难过的经历 The job of this emotion/How this emotion impacted
me这个情绪对我的影响/这个情绪的功能是

What was my action on that? Was it helpful or hurtful? If my action was hurtful, a new helpful action could
我当时的行为是什么？这个行为是有效的、还是无效的？ be: 如果当时的行为无效，在难过情绪下可以有的一个新的
有帮助性的行为是
 Guit 内疚

A time I felt guilty / 某一次我感到非常内疚的经历 The job of this emotion/How this emotion impacted
me这个情绪对我的影响/这个情绪的功能是

What was my action on that? Was it helpful or hurtful? If my action was hurtful, a new helpful action could
我当时的行为是什么？这个行为是有效的、还是无效的？ be: 如果当时的行为无效，在难过情绪下可以有的一个新的
有帮助性的行为是
Please submit your bucket of
emotions and today’s worksheet by
Thursday 5PM to my office （Room
321）

(remember to write your name and

grade level on it). Thanks

请大家把你制作的情绪桶+今日的情
绪表达表，于明天下午5点前，交到
321办公室

（请大家在作业上写好名字和年级）