Time required
Approximately 15 minutes, depending on group size.
Preparation
This activity requires a way for each participant to record their answers.
Suggested wording
Research has shown that the simple act of positioning your face into a natural half-smile like you can see in the painting of Mona Lisa, can lift your mood. It sounds too simple to be true, but it works! This is not the same as someone telling us to smile which can make us more angry or frustrated. This is you choosing your demeanor.
Think about a recent situation that made you angry. Close your eyes, clench your fists, lean forward and squish your face into a “mad” expression. Hold this posture for about a minute while thinking about the situation and your anger in detail. Try to remember what was said or done, how you felt and why the situation made you angry. Keep your eyes closed and continue to think about the situation.
[After 30 seconds.]
Now I want you to write down your answer to this question:
What is the intensity of your anger one a scale of 0 – 100 at this moment?
[After they’ve had a chance to write down their answer.]
Now, if you haven’t already done so, unclench your fists and sit back in a relaxed fashion. Relax all of the muscles in your face and put on a gentle half-smile. The muscles around your eyes and mouth should feel relaxed, and the corners of your mouth should be slightly upturned. Think again about the same situation for approximately one minute, while holding this posture.
[After 60 seconds.]
Again, I’d like you to write down your answer to this question:
What is the intensity of your anger one a scale of 0 – 100 at this moment?
[After they’ve had a chance to write down their answer.]
Notice if there was even a slight reduction in the intensity of your emotion.
Although it can take some practice, over time you may find the simple act of placing your face into a half-smile can reduce the intensity of negative emotions you’re experiencing. This allows you to more intentionally choose your reactions and responses.
Trouvez plus d'activités comme celle-ci dans Activités de renforcement de l’esprit d’équipe.