Workbook PYP

ATL Skills

The PYP ATL Workbook series

Consolidate learning, deepen understanding and develop
ATL skills of Communication skills, Social skills and Self-
management skills through a range of fun, real-life engaging
activities ideal for independent learning and homework.

Workbook PYP Workbook PYP Workbook PYP Workbook PYP

ATL Skills ATL Skills ATL Skills ATL Skills

Growth mindset Interpersonal Social and emotional

Self-motivation, Perseverance
relationships Mindfulness intelligence and
Emotional management
and Resilience
Dr Kimberley O’Brien
Dr Kimberley O’Brien Dr Kimberley O’Brien Dr Kimberley O’Brien
 Workbook PYP
ATL Skills

Social and emotional

intelligence and
Emotional management
Dr Kimberley O’Brien
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 Content s
Social and emotional intelligence . . . . . . . . . . . . . . . . . . 2

1 Our emotions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

2 Our social skills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

3 Working on our social and emotional skills . . . . 16

4 Bullying . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

5 Managing complex and difficult situations . . . 32

6 Managing our behaviour, stress and anxiety . 37

7 Understanding our behaviour. . . . . . . . . . . . . . . . .

8 Relaxation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

Templates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
 Social and emot ional intelligence
People come in ma ny sha pe
s and sizes. We also come fro
m ma ny

different pla ces, speak differ

ent languag es, ea t different
types of

food, and ha ve different skills

and abilities.

Resea rchers sug gest people

ha ve two different types of inte
llig ence.

These are
emotional intelligence and cognitive intelligence .

 Emotiona l intellig ence is you

r ability to understa nd and ma
na ge

your own emotions, as well

as how you can interpret ho
w other

people are feeling .

 Cognitive intellig ence is abou

t how you remember fac ts,

understa nd new information

and solve puzzles quickly.

This book will help you to lea

rn more about emotiona l inte
llig ence.

It will also tea ch you how to

understa nd and enjoy social
situations.

We can all improve our social

and emotiona l skills with pra
ctise.

2
 1 Our emot ions

Emotions are the feeling s you experience every da

y. From the

ment you wa ke up, your body ha s an emotiona l response to the

mo

are woken up by an
situations around you. For exa mple, if you

e likes to be sha ken from

ala rm, you ma y feel shock or fea r. No on

getting rea dy for

sleep by a loud noise! However, if you are

.
something specia l, you might feel excited

n emotions ma ke life interes ting . You will experience situations

Huma

tly, depend ing on your feeling s or emotions. For ins tance, if

differen

you think about a pa rty you

you love pa rties, you will feel joy when

l worried about the same

are going to. But someone else might fee

feel about things.

situation. Your thoug hts affect the wa y you

3
 ACTIVITY

Some scientists sug gest the

re are 27 emotions a huma n
can

experience, with ma ny more

small variations in ea ch of tho
se

feeling s. Let ’s see if you can

identit y some of the most com
mon

huma n emotions.

Read the scena rios and write

the most likely emotion for ea
ch

one. Use the emotions listed

below.

happiness calm frust rat ion worr y ange r

sadness pat ience excit ement embarrassment

.
favourite toy, I felt
When my brother broke my

l .
If I lie on my bed and res t, I fee

ed .
When I am wa iting in line, I ne

.
Doing what I love bring s me

.
Being late ma kes me

.
ing , I feel
When I cannot open someth

.
When I fell over in public, I felt

I felt .
My favourite tea cher left and

.
fun pa rk fills me with
Thinking about a pa rty at a

4
 ACTIVITY

We expres s how we feel all

the time. We often show our
emotions using words,

ac tions and beha viour. We com

municate our emotions when
ever we meet

people, and in all sorts of oth

er situations as well.

Sometimes, our emotions are

appropriate. For ins tance, we
might feel impa tient if

we ha ve to wa it in a long line
, or sad when we say good bye
to someone we love.

At other times, we expres s ou

r emotions in wa ys tha t are
not appropriate. For

ins tance, we might push som

eone because we los t a ga me
, or screa m because

we are unha ppy about som

ething tha t ha ppened . In the
pic ture below, what

emotions do you think ea ch

person is feeling?

5
 Let’s think about how we should exp
ress emotions. Read about the situatio
ns below.

Turn to pa ge 51 and cut out the em

otions. Stick the most appropriate
emotion
besid e ea ch situation.

1 The ba by drops his

6 Sa rah fails a

spelling tes t.
bottle.

2 J ack does not wa nt

7 J ames is locked out

of his house.
to sha re his toy.

3 Kimberley is so
8 You won a

competition.
ha ppy to see her

gra nd mother.

4 You drop a towel in

9 A ba ll rolled into

the roa d.
the pool.

5 You find some

10 Your dog is sick

and need s to go to
money on the

a vet.
ground.

6
 ACTIVITY

Our emotions can be quite ext

reme. You ma y feel furious if
your brother or sis ter

cheats during a board ga me

. Soon after, you ma y feel luc
ky if you win the ga me.

Experiencing different emotio

ns can be like rid ing a rollercoa
ster. Look at

this scena rio.

s ch o o l o n
u p.

felt extreme emotions.

Think about a time when you

What wa s the situation?

________
____________ ________________________
________________________

ster.
the boxes below the rollercoa
Write the emotions you felt in

7
 ACTIVITY

You ma y ha ve heard someo

ne say tha t you need to ‘unpa
ck your

emotions’. This is a wa y of say

ing our feeling s or emotions
are

complicated. Sometimes, it tak

es time to understa nd what
we feel.

Let ’s try to unpa ck some em

otions tog ether.

Sadness
boredom

Circle the emotions connected to sadness in

this suitcase.

Add another emotion connected to sadness. loneliness

____________________________________

guilt

disappointment

8
Anger rage

Circle the emotions connected to anger in

this suitcase.

Add another emotion connected to anger. frustration

____________________________________

irritation

jealousy

Joy creativity

Circle the emotions connected to joy in this

suitcase.

Add another emotion connected to joy. excitement

____________________________________

daring

happiness

9
 2 Our social skills

Social skills are good qualities tha t enab

le us to enga ge with the peop
le

skills, cooperation,
us. They includ e skills such as eye contac t, conversation
around

turns.
listening , sha ring and taking

lls – such as
develop social skills jus t as we can develop other ski
We can

running fas ter.

languag es, ma thema tics or

This is because our

r relationships with people depend on our social skills.
Ou

le we meet every da y.
skills help us to communicate effectively with the peop
social

10
 ACTIVITY

You proba bly ha ve a lot of social ski

lls alrea dy.

Let ’s find out how ma ny you recog

nize.

Hig hlig ht or colour the social skills.

Giving advice

Arguing Explaining your opinion

?
How ma ny social skills did you find

____________

re your answers.
Talk to your cla ssmates and compa

11
 ACTIVITY

It takes time and a lot of pra ctice to

develop good social skills.

Look for exa mples of social skills tha

t seem to be helping others.

These are called positive social ski

lls.

evidence of positive social skills.

1 Wa lk around the school and record

___________________________
______________________________

___________________________
______________________________

___________________________
______________________________

___________________________
______________________________

2 Look in a newspa per or ma ga zine.

Cut out a story about a person usi
ng positive
social skills. Fold and stick the story
here.

ssmates or other children in your

3 Spend some time wa tching your cla

ial skills you see or hear.

school. Lis t exa mples of positive soc

___________________________
______________________________

___ ________________________
______________________________

___ ________________________
______________________________

______ _____________________
______________________________

re your ideas.
Talk to your cla ssmates and compa

12
 Read the following scena rio
s. Choose the correc t social

skill for ea ch situation. Write

the letter next to the scena rio
.

le. You ha ve a sea t.

You are on a bus full of peop

bus.
An eld erly person board s the

S o ci a l s ki l l:

_______________
________________________

You are in the Spelling Bee Fin

al. You are talking to a friend.

J ake wins.
Tamara, the new student,

approaches
S o ci a l s ki l l:
with a smile.

___________
S o ci a l s ki l l:

___________

S ki l l s

A Walk away and cry in private.

B Pause your conversation and include Tamara.

C Shake hands, make eye contact and congratulate J ake on his victory.

D Pretend to be asleep.

E Stand up and offer your seat.

13
Social situations often involv
e lots of people at the same
time. It can be

difficult to consid er everyone

’s point of view. If you can do
this, thoug h, it

helps everyone to get along

and feel eq ua lly importa nt.

The things we do or say can

affect other people. It takes
time to lea rn how

to ma ke good choices in soc

ial situations. Here is a great
wa y to pra ctise.

Consider the conseq uences

of your social choices on oth
er people. In this

imag e, the midd le circle rep

resents a social situation. The
circles around

the outsid e represent the pe

ople who might be affected
.

You Pe ople
aro un d you

Gro ups you

14
Read ea ch social
You are ha ving a conversation
with Tom. He tells you a
situation. Then
secret about J essica . Who wil
l this situation affect ?
colour the circle(s)

for the people

who will be

You Pe ople
aro un d you
affected .

You r
frie nd s

t group do
up. The people in your curren
You wa nt to join a different gro

affect ?
group. Who will this situation
not like the people in the other

You

be lon g to

15
 3 Working on our
social and emot ional skills
and how your
you should ha ve a better understa nd ing of emotions
By now,

l help you
can affect other people. Let ’s try to develop skills tha t wil
choices

others.
na ge your relationships with
to ma na ge yourself and ma

finitions.
Firs t, rea d these importa nt de

Socia l awareness

The ability to consider other

people and think about how your

actions may affect them.

Self-awa reness

The ability to notice how you are

behaving and what you are

feeling at a particular moment.

Socia l ma na gement

The ability to work as part of a

team by negotiating and

considering other people’s ideas.

Self-manag ement

Knowing yourself and knowing

what you need to feel

comfortable and calm.

16
Let ’s begin by completing a
self-a ssessment.

Circle True or False for ea ch

sta tement.

1 I am good at remaining calm.

True False

2 If I feel jea lous, I get angry.

True False

3 I find tea mwork difficult.

True False

Now circle the imag es tha t rep

resent good social skills.

17
 Ca n you think of three wa ys you cou
ld improve your social skills?

Dra w or write your ideas below. The

re are some exa mples to help you
.

Saying hello to my parents’ Letting my sister go first in …

friends.

Sharing my …

18
 ACTIVITY

Ha ve you ever tried to sta rt a conversat

ion? It can be difficult

to think what to say, but it is ea sy to lea

rn the rules.

 Sta rt by asking a question.

 Show interest by nodd ing and using eye

contact.

 Try not to interrupt when the other perso

n is talking.

It is rather like a ga me of tennis: they ha

ve a turn, then you

ha ve a turn, and so on!

out how you can sta rt a conversation. For ea ch person in the table
Let ’s think ab

below, think of three wa ys.

Person List three ways

Someone you know Ask, ‘What have you been doing?’
______________
_________________________________

______________
_________________________________

Someone you are Ask, ‘Wher e are you from?’

meeting for the first
______________
_________________________________
time
______________
_________________________________

Someone working, Ask, ‘Have you had a busy day?’

like a taxi driver or
______________
_________________________________
shop assista nt
______________
_________________________________

Someone you see Ask, ‘How was your weekend?’

every day, like your
______________
_________________________________
tea cher
______________
_________________________________

as in small groups. Did you find any common wa ys to sta rt

Talk about your ide

a conversation?

19
 Now let ’s put your ideas into
pra ctice. In pa irs, role-play the
following

situations. Ma ke notes to he
lp you think about what to say
.

1 You’re wa iting for a bus. A you

ng er student next to you ask
s, ‘Wha t time is

the bus due?’ They seem nic

e, so you decid e to sta rt a con
versation after

checking the bus timeta ble.

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

2 There’s a new boy at your sch

ool. Your tea cher ha s asked
you to show him

around. What could you say

to sta rt a conversation and k
eep it going for a

few minutes?

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

3 Your neighbour wa ves and

asks, ‘How are you?’ What cou
ld you say to

sha re something about you

rself? What could you ask to
show an interes t

in them?

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

________________________
________________________
_____________

20
 ACTIVITY

You ha ve lea rned tha t your emotions can

cha ng e depend ing on what

is ha ppening around you and what you

are thinking. Ha ve you ever

felt overwhelmed by your emotions?

It is normal to feel angry or upset sometim

es. However, if you lose

control, you will find it ha rd to calm down

and use your words carefully.

The good news is tha t you can lea rn to

control, or reg ula te, your

emotions by using your senses. Let ’s try!

With a pa rtner, try the following activities

. You will need a timer.

g faster and faster every 5 seconds.

J ump on the spot for 15 seconds, gettin

s.
After you finish, answer these question

__
How did you feel before you sta rted _________________________________

jumping? _________________________________
__

__
_________________________________

__
How did you feel after you finished _________________________________

jumping? _________________________________
__

__
_________________________________

__
What cha nges did you notice in _________________________________

your bod y afterwa rds? _________________________________

__

__
_________________________________

21
 the air fill
five deep breaths. Breathe in through your nose and let
Now take

flow out
completely. Wa it a few seconds. Then slowly let the air
your lungs

swer these questions.

through your mouth. Now an

How did you feel before you sta rted ________________________

___________

deep breathing? ________________________

___________

___________
________________________

How did you feel afterwa rds? ________________________

___________

___________
________________________

___________
________________________

What cha nges did you notice in ________________________

___________

your bod y after you finished the ________________________

___________

deep breaths? ________________________

___________

Qu es tio n 3
Now close your eyes for a few
seconds. Once you feel relaxe
d, imag ine an

ac tivity you love to do. Pic tur

e yourself doing this ac tivity
for about 1 0 seconds.

Now answer these question

s.

How did you feel before you sta rted ________________________

___________
to use your imagination? ________________________
___________

________________________
___________

How did you feel afterwa rds? ________________________

___________

________________________
___________

________________________
___________

What cha nges did you notice in ________________________

___________
your bod y while you were doing ________________________
___________
this exercise? ________________________
___________

In a group, discus s this quest

ion:

Do you think your thoug hts an

d ac tions can cha ng e the wa
y you feel? Why or

why not?

22
Huma ns are pa ck animals. This means
we org anize ourselves

into groups. Pa ck animals work tog ether

. For exa mple, wolves

hunt tog ether and peng uins hudd le tog

ether to keep wa rm. Ma ny

animals, such as monkeys, dolphins or

huma ns, also pla y tog ether.

Working in groups can ha ve ma ny bene

fits.

Let ’s explore these benefits tog ether!

23
 lp a person to do these things.
Think about how a group could he

ces.
Write or dra w some ideas in the spa

Ha ve fun

24
 When huma ns work tog ether
, they usually take on differen
t roles or jobs.

Here are three common roles

for people working in group
s.

Th e Organizer likes

to lead and think

Th e Social Player
of j obs that need
makes sure
The H elper is happy
doing .
every one gets along .
to take part and do

the j obs.

Work with a partner. Try to think of a time when you played each of these roles.

The Organizer
For example, netball, I take control and lead the team.

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

The Helper
_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

The Social Player

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

25
 Bullying

ecially if
ding all da y with other students can be cha llenging, esp
Spen

an words
feeling bored or frustra ted . Sometimes, people use me
they are

or do things to hurt others on

purpose. Bullying is a word used to

once.
viour if it ha ppens more tha n
describe this nega tive beha

tra nsport,
can ha ppen anyw here – at home, at school, on public
Bullying

stop,
nd , or in a group. When bullying sta rts it can be ha rd to
with a frie

what is going
the bully tha t you do not like
but wa lking away will show

on. You can also tell an ad ult,

like a school counsellor, in confidence .

know who told .

This means no one else will

t, you will
bra ve enough to report bullying to a tea cher or pa ren
If you are

to be bullied.
everyone. No one deserves
ma ke the situation better for

ve beha viour.
le say to jus tify their ag gressi
This is jus t what some peop

for their choices,

need s to take responsibility
The bully is the person who

not the person being bullied.

26
 Sometimes, bullying can ha
ppen in subtle wa ys. With a
pa rtner, rea d

the scena rios below. Circle the

bullying beha viours.

Weh is new to the area.

Every day, wh en he
walks along his street,
the sam e boy leans out
of a window and calls
Weh a rud e name. Th is
A group of girls at school
has been happening for
will not let the new girl
two weeks.
sit with them. Every
time she approaches
them, they tell her to go
away. This has happened
three times.
J ake and H arry are
friends, but tod ay they
had an argument. H arry
got angry and yelled ,
‘You’re not my friend!’

In mathematics, a
girl laugh s every tim e
som eone gets an answer
wrong. Sh e does it to
every one.

e
A ph oto th at m akes on
of your friends look bad
is being sh ared online.
Sh e d oes not know
about it.

27
 Ha ve you ever been a bystander when someone wa s bullied?

This means you saw it ha pp

en but you did not do anything
about it.

Read the descriptions below

. Circle any tha t you ha ve do
ne before.

The Defender
The Outsider You support the person

bullying who is being bullied , at

You see th e

ut you d o the time or later. You

situation b

lved . take other actions to

not g et invo

stop the bullying.

The Assistant
The Reinforcer You j oin in and help the

bully, by ma king sure

You laugh or
the person wh o is being

encourag e the bully, at

bullied ca nnot get

the tim e or later.

away or by keeping the

issue secret.

In the space below, draw yourself taking the role of a Defender.

28
 s been
ation, even if the bullying ha
Bys tanders can cha ng e a situ

r could do.
ening for a long time. Here are some things a bys tande
ha pp

the problem.
st. You might need help to fix
 You could tell an ad ult you tru

bully it is not
the bullying sta rts and tell the
 You could wa lk away when

fun to wa tch.

them by telling
tim to get help and support
 You could encourag e the vic

someone what you saw.

as in the
at would you do in the situations below ? Dra w your ide
Wh

bla nk boxes.

29
30
 Ha ve you ever tried to understa
nd how someone else is fee
ling? This

is called empa thy . If you sense someone is fee

ling sca red , upset

or nervous, you can step in,

offer support or go and get
help.

There are lots of people and

org aniza tions who can help
people in

need . This is called a

support network .

Who would you talk to if you

need ed help? Fill in this table
for yourself.

What can they do? Number / email / website

Na me of person or org anization

31
 5 Managing complex
and difficult situat ions
At times, you ma y feel overwhelmed by an emotion such as fea r
or

worry. At these times, you wil

l need to take a step ba ck an
d pla n how to

solve the situation.

Let ’s explore how to deal wit

h big and persis tent emotions.
This ma y

involve resolving conflic t or lea

rning how to ask for help, eve
n if you are

worried about the conseq ue

nces.

ACTIVITY

Let ’s look at some stra teg ies

tha t could ma ke things bette
r

when you are feeling overw

helmed or are in a difficult situ
ation.

Turn to pa ge 53. Cut out the

tools you would use and stic
k them

to the tool belt on pa ge 33.

32
 n
can las t for a few da ys or eve
Some emotions or situations

ed to you?
weeks. Ha s this ever ha ppen

almost
nd our feeling s, but there is
It can be difficult to understa

y.
lain why we feel a certain wa
always a good rea son to exp

34, then try to help Ala na, Tom

Read the exa mples on pa ge

help
notes about how you could
and Muha med. Ma ke some

r tool belt.
them, using the ideas from you

33
 How could you help?

se. Ala na will

Ala na’s family is moving hou

s has ma de
have to cha nge schools. Thi

sad for weeks.

her feel worried, ang ry and

How could you help?

l. Tom has
Tom’s best friend is in hospita

and he is
been feeling alone at school

die. Tom feels

sca red tha t his friend mig ht

hopeless.

How could you help?

overwhelmed
Muhamed has been feeling

think he will
by homework. He does not

ls stressed
ever finish everything . He fee

and guilty all the time.

34
 ACTIVITY

At times, you might arg ue wit

h a friend , a sibling or someo
ne close to you.

Resolving conflict is when you try to sort out the

problem. To do this, you

will need to think about the

problem carefully. Try to unde
rsta nd your own

rea ctions and the other perso

n’s perspective. Then you can
try to explain your

feeling s calmly.

Try to remember a conflic t you

ha ve ha d with a sibling or a
close friend . What

wa s it about?

________________________
________________________
________________

________________________
________________________
________________

you felt after

felt before you res olved the conflic t. Then dra w how
Dra w how you

to explain your feeling s.

the conflic t wa s resolved . Try

Before After

Can you describe the feeling? Can you describe the feeling?

_______
___ ____ ________________________
________________________

_______
___ ____ ________________________
________________________

_______
___ ____ ________________________
________________________

_______
______ _ ________________________
________________________

35
 How did you resolve the situation?
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
_____
___________________________________________________
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ _____
___
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ _____
___
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ _____
___
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ __
______

36
 6 Managing our
behaviour, stress and anxiety
Sometimes we experience pe
rsis tent feeling s tha t affect ou
r da y-to-da y

lives. Stress and anxiety are some common exa mples

.

Anxiety ha s been pa rt of ou
r survival ins tinc t for millions
of yea rs.

Children and ad ults worry ab

out all sorts of things. For exa
mple, some

children are sca red of the da

rk, while others are sca red of
monsters. It

is normal to feel afraid , sca red

or worried sometimes, no ma
tter how

tall, strong or bra ve you are.

Worry is the feeling tha t something

ba d is going to ha ppen, no

ma tter how big or small. Wh

en you are faced with a situatio
n tha t feels

da ng erous or difficult, your bra

in and body help you to get
rea dy to

respond to the da ng er you exp

ect.

Your worry thoughts Your body reacts

You ma y feel physical
Worry thoug hts focus on ba d

symptoms like a tummy ach

things ha ppening . They often e

t or a fas t heartbeat. These are

exa gg era te how likely it is tha

y also normal rea ctions to worry.

ba d things will ha ppen. The

ation They help your body get rea

exa gg era te how ba d the situ dy

ppen. to deal with the situation.

will be if something does ha

Your behaviour changes

If you are worried about something, you might want to avoid that thing –

for example, by skipping school. You might also want to have someone or

something close by to keep you safe, such as your parents or a favourite toy.

37
 ACTIVITY

Ca n you remember a time wh

en you felt worried, stressed
or anxious?

Use the spa ce below to dra w

this situation.

38
 ACTIVITY

When you feel worried or stre

ssed, it is common to feel this
in your body.

For exa mple, you might ha ve

a tummy ache or swea ty ski
n, or you might

breathe more quickly. These

feeling s are called physiological responses .

They are a normal rea ction to

stress and anxiety.

Write on the dra wing below

some of the responses your
body ha s.

Go around the cla ss and loo

k at other people’s ideas.

39
 7 Underst anding
our behaviour
. Ha ve you
ma n beha viour is complex and difficult to understa nd
Hu

do?
pped to think about why you beha ve and feel as you
ever sto

some
you sometimes feel irritable, ha ppy or upset ? Why are
Why do

t?
heights, while others are no
people sca red of spiders or

t ha ve
by situations and events tha
Huma n beha viour is sha ped

ur can be
of yea rs. Often, our beha vio
been ha ppening for millions

ed ed to
ns, who lived in caves and ne
tra ced ba ck to the firs t huma

run from da ng er.

viour.
of time studying huma n beha
Ma ny scientists spend a lot

feel
r thoug hts can affect how we
They ha ve discovered tha t ou

ng e our
w we think, we can often cha
and beha ve. If we cha ng e ho

ll.
feeling s and beha viour as we

40
 Let ’s try to understa nd the connectio
ns between our thoug hts and our
feeling s.

Think about the following situations.

Write what you might think and ho
w you
might feel.

You see your friend across the roa d

and you wa ve. Your friend does not
wa ve back.

What is the first thought tha t comes

to How do you feel when you think tha
t wa y?
your mind?

You ma ke pla ns to meet your friend

at the ska te park. Your friend is 30
minutes late.

What is the first thought tha t comes

to How do you feel when you think tha
t wa y?
your mind?

Now talk to the other people in you

r cla ss. Fill in the table below.

How ma ny people had a first though

t similar to mine?

How ma ny people had a first though

t different to mine?

How ma ny people felt positive emotio

ns?

How ma ny people felt neg ative em

otions?

41
 ACTIVITY

When you think something ne

ga tive, such as, ‘I don’t like this
’,

you are likely to feel a nega tive

emotion, like frustra tion. This

ma y mean you take ac tions

tha t are unhelpful – for exa mp
le,

you might give up on your ho

mework or avoid a new situ
ation.

Let ’s help Ayisha and Vik to

cha ng e their thoug hts, feeling
s

and beha viours.

roa d. She
Ayisha notices Vik across the

t wa ve
wa ves to him but he does no

not wa nt
ba ck. Ayisha thinks Vik does

and
to speak to her. She feels sad

school.
decid es not to speak to Vik at

lp Ayisha
Let ’s cha ng e the situation. He

with
to replace a nega tive thoug ht

cha ng e
a positive one. How will this

ts?
how she thinks, feels and ac

What could Ayisha think How will she feel if she What will she do if she feels

instead? thinks differently? differently?

Oh, Vik didn’t see me.

42
Vik ag reed to meet Ayisha at
the local

pa rk. Ayisha is 30 minutes late

. Vik

thinks Ayisha is pla ying a tric

k on him.

He is not ha ppy. He decid es

he will

never speak to Ayisha ag ain

.

Let ’s cha ng e the situation. He

lp Vik

to replace a nega tive thoug ht

with

a positive one. How will this

cha ng e

how he thinks, feels and ac ts?

What could Vik think How will he feel if he thinks What will he do if he feels
instead? differently? differently?
Ayisha must have got stuck at
home doing homework.

43
 Look at the following situations an
d complete the missing steps.

rning .
Lucas is getting dressed in the mo

Thought Feeling Action

My friend may not like what I Worr ied
am wearing.

I will look good in this Get dressed quickly.

jacket.

Mia wa nts to go to the pa rk to pla

y on the slid es.

Thought Feeling Action

Excit ed Zoom down the slide.

The other children won’t let

me have a tur n.

44
 8 Relaxat ion

us on things tha t ha ve not yet

When you worry, you often foc

out the
ened and tha t you cannot control. You do not think ab
ha pp

w.
e care of your need s rig ht no
present and you forget to tak

ke you
rrying can ha ve a huge impa ct on your body. It can ma
Wo

ma ke you
athe more quickly, ma ke your muscles feel tense, and
bre

feel tired or worn out.

ax your
mind fulness techniques to rel
You can use relaxa tion and

the present moment.

body and mind, and focus on

45
 ACTIVITY

Look at the exa mples below. Tick the

activities tha t ma ke you feel relaxe
d
and calm.

46
Think about a time when you felt ver
y tense. Then think about a time wh
en you
felt very relaxed.

Dra w or write about these times be

low.

Tense

Relaxed

47
 ACTIVITY

If you are stressed, you can use your sen

ses to help you focus on the

present. Think about ea ch of your senses

in turn and take time to notice

everything around you. This ma y distra ct

you from your worried thoug hts.

Let ’s pra ctice.

ep breaths. Breathe in slowly

Find a comfortable pla ce and take five de

wly relea se the air through

and deeply through your nose. Then slo

going out.
your mouth. Feel the air coming in and

Now try to activa te your senses.

Ima gination
Smell

Sta rt by ima gining a scene tha t

What can you smell? Fresh

ma kes you feel rea lly calm.

gra ss? Baking? Paint?

Sig ht
Tas te

What can you see around you?

Can you taste any thing in your

How brig ht is the sunlight?

mouth?

Can you see any insects or

small details?

Sound
Touch

What noises can you hea r?

What can you feel? You ma y

Can you hea r bird song?

wa nt to take your shoes off. Let

Tra ffic? People talking? The

your toes touch the ground as

wind in the trees?

you breathe deeply.

Engage in the moment and take time to relax!

48
G lo ss ary

Anxiety Empathy
A feeling of worry or nervousness. The ability to understand how

someone else is feeling.

Bullying
When people use mean In confidence
words or do things to hurt Talking to someone in

others on purpose, and private, when you trust

this negative behaviour them not to tell anyone.

happens more than once.

Overwhelmed
Bystander When an emotion or feeling is

A person who sees something too strong for you to cope with.

happen (such as bullying) and

does not do anything about it. Physiological responses

Reactions that affect your

Cognitive intelligence body. For example, a tummy

The ability to remember ache might be a physiological

information and solve reaction to worry.

puzzles quickly.

Resolving conflict
Emotional intelligence Sorting out an argument

The ability to understand or disagreement so

and manage your own everyone is happy.

emotions, and interpret how

other people are feeling. Self-awareness

The ability to notice how you

Emotions are behaving and what you are

The feelings you feeling at a particular moment.

experience every day.

49
Self-management Stress
Knowing yourself and When you feel worried or

knowing what you need to uncomfortable about something.

feel comfortable and calm.

Support network
Social awareness All the people and

The ability to consider other organizations who can help

people and think about how you if you need them.

your actions may affect them.

Worry
Social management The feeling that something

The ability to work as part of bad is going to happen.

a team by negotiating and

considering other people’s ideas.

Social skills
Qualities that allow you to engage

with the people around you, such

as eye contact, conversation

skills, cooperation, listening,

sharing and taking turns.

50
 Templates

ACTIVITY

Cut out the emotion cards.



51
52
 Templates

ACTIVITY

Cut out the tools for the tool belt.



53
54
Did you enjoy this book?
Tell Dr Kimberley what ’s ha ppening in your
pla yg round and in your pa rt of the pla net.

She’d also love to know which activities you

liked best in this book!

[email protected] u