Maximizing the Potential of Equip's Mood Navigator

Written by Trent Kocurek

09/25/2024

The Mood Navigator feature in Equip is a powerful tool for supporting individuals with intellectual and developmental disabilities (IDD) in managing their emotions. To help you get the most out of this feature, we've compiled some best practices and creative ideas for building comprehensive coping plans. By implementing these strategies, you can enhance the effectiveness of the Mood Navigator and promote better emotional regulation for those you support.

1. Diversify Coping Strategies

When setting up the Mood Navigator, include a wide range of coping skills for each emotional state. This variety ensures that individuals have multiple options to choose from based on their current situation and preferences. Here are some ideas to consider:

Excited

• Have a two-way conversation with a friend or family member

  Ask them how their day is going and share what you are excited about today! Strengthen relationships and share your excitement with someone you care about.

• Personal Dance Party

  Release some of that excited energy by playing your favorite song and dancing it out! You can do it alone or invite a friend to join.

• Take a photo or video at the event you are excited about

  Capture all the good feelings to remember later! Be sure to ask for consent if others are in the photo or video.

• Listen to Music

  Put on your headphones and enjoy your favorite tunes.

Happy

• Give a compliment to someone you talk to today

  Spreading joy to others can increase your own happiness.

• Write in your journal or record a voice memo

  Share the best parts of your day and what you're most proud of. This can be a great reminder on days when you aren't feeling as great.

• Take your best selfie and give yourself a compliment

  Identify five things you like about yourself and give yourself a pat on the back! It's important to celebrate yourself.

• Listen to Music

  Play a playlist that keeps you in a good mood.

• Chill

  Reflect on good memories or what is going on in your life.

• Eastern Meditation

  Breathe in good thoughts and exhale the bad ones. Focus on all the good things happening.

Okay

• Take Next Steps for your “Best Self”

  Think about the person you want to be in the next year, three years, or five years. What does your best self look like? What are they doing with their free time? Make a list of what your best self is like and choose the next steps to get there.

• Gratitude List

  Make a list or look through your phone's camera roll to identify five things or people you love or are thankful for. Reminding yourself of the good things can help shift your mindset.

• Body Scan

  Scan your body from head to toe. Notice how each part feels and ask yourself if your body needs something (e.g., food, rest, or exercise).

• Listen to Music

  Play a playlist that improves your mood.

• Get a Bite to Eat

  Enjoy something you like (Mac and Cheese, Pizza, Captain Crunch, Grapico, or Root Beer).

Sad

• Write and destroy the negative narrative

  Write down your worries or negative thoughts on paper, then write a list of ways to practice self-care. Tear up the negative list and follow the steps on the self-care list.

• Give yourself something to look forward to

  Schedule a fun activity today, like exercising, playing a game, watching a favorite movie, or calling a friend. If you can't do it today, schedule it for tomorrow.

• Call a friend/ask for support

  Reach out to someone you trust and ask for support. Whether it's a call, letter, email, or text, let them know what they can do to help, or simply ask for a listening ear.

• Go for a Walk

  Take a few minutes to get some fresh air.

• Listen to Music

  Play a playlist that lifts your mood.

Angry

• Grounding Activity: Five Senses - Use the Five Senses activity to help the angry feeling pass:

  • Name five things you can see

  • Name four things you can hear

  • Name three things you can feel

  • Name two things you can smell

  • Name one thing you can taste

• Box Breathing - Calm yourself with Box Breathing:

  1. Breathe in for 4 seconds

  2. Hold for 4 seconds

  3. Breathe out for 4 seconds

  4. Hold for 4 seconds

  5. Repeat as many times as needed.

• Physical Exercise

  Step away to a private area and try physical exercises like pushups, running in place, or jumping jacks. You can also punch a pillow or squeeze a stress ball.

• Meditation

  Find a quiet space to meditate or go for a peaceful walk.

• Brain Break

  Step out of the classroom for a breather and relax for a moment.

• Listen to Music

  Play music that matches your mood and helps you feel better.

2. Personalize the Plan

While these suggestions offer a great starting point, it's crucial to tailor the coping plan to each individual's unique needs and interests. Work closely with the person you're supporting to identify strategies that resonate with them. Consider their hobbies, favorite activities, and past successful coping methods when customizing the plan.

3. Use Clear and Accessible Language

Ensure that the coping strategies in the Mood Navigator are described using simple, clear language that the individual can easily understand. Consider using visual aids or symbols alongside text descriptions to enhance comprehension.

4. Regularly Review and Update

Emotions and coping needs can change over time. Schedule regular reviews of the Mood Navigator coping plan to ensure it remains relevant and effective. This might involve adding new strategies, removing ones that are no longer helpful, or modifying existing techniques.

5. Practice and Role-Play

Help individuals become familiar with their coping strategies by practicing them together in a calm, stress-free environment. Role-playing different scenarios can build confidence in using the Mood Navigator effectively when emotions arise.

6. Encourage Proactive Use

Remind individuals to check their Mood Navigator regularly, not just during times of emotional distress. Proactive engagement with coping strategies can help prevent the escalation of challenging emotions.

7. Integrate with Daily Routines

Look for opportunities to incorporate coping strategies from the Mood Navigator into daily routines. This consistent practice can reinforce emotional regulation skills and make them more automatic over time.

8. Celebrate Successes

Acknowledge and celebrate when individuals successfully use their Mood Navigator to cope with emotions. This positive reinforcement can encourage continued use of the tool and build self-efficacy.

By implementing these best practices, you can harness the full potential of Equip's Mood Navigator feature. Remember, the goal is to empower individuals with IDD to independently manage their emotions and improve their overall quality of life. With a well-crafted and personalized coping plan, the Mood Navigator becomes an invaluable resource for emotional well-being and personal growth.

Attribution

We'd like to extend our sincere thanks to Claire Carriere Hebert, M.Ed., LPC, NCC, BC-TMH for providing the comprehensive list of coping options featured in this blog post. Her expertise and insights have greatly contributed to enhancing the effectiveness of the Mood Navigator feature in Equip.