Fizzy and Mello and the Tree of Feelings Fizzy the squirrel lived high up in the tallest tree in the forest.
He had bright eyes,
A twitchy tail and was always on the move.
Whenever Fizzy had a loud noise or saw a sudden shadow,
His heart would race,
His breath would go fast and he'd zip up to the tippity top of the tree.
That's where he went when he was feeling really fizzy,
When his body thought he had to run,
Hide or protect himself.
The higher Fizzy climbed,
The more wobbly the branches got.
It was harder to think and he would feel overwhelmed.
Everything feels too much,
Fizzy would say,
Holding tight to a shaking branch.
One day,
While hugging the highest branch,
Fizzy remembered something,
A way to help him feel more steady.
He closed his eyes and whispered to himself,
I see the blue sky and the green leaves.
I hear the rustle of the wind.
I feel the rough bark under my paws.
I smell pine and wood.
I taste a bit of my breakfast nuts.
Slowly,
Fizzy began to feel a little steadier.
Now,
Down below Fizzy,
In a cosy burrow under the roots of the tree,
Lived a soft,
Calm rabbit named Mellow.
Mellow liked to breathe slowly,
Stretch her long ears and snuggle into her mossy bed.
Whenever Fizzy felt scared or jumpy,
Mellow would call up from below,
Fizzy,
Want to try a slow breath with me?
Fizzy would look down,
Take a deep breath in and a long breath out.
Can you try that?
Take a deep breath in and a long breath out.
Mellow called again,
Let's do some bunny breaths together.
Sniff in quick like a bunny and blow out slowly.
Fizzy giggled,
That sounded like fun,
So he sniffed sniffed in and blew out slowly.
Can you try?
With each breath,
Fizzy would climb a little lower down the tree,
Then a little lower again until he reached a thick,
Safe branch.
Then the trunk,
Then plop,
He landed softly next to Mellow.
Ah,
Fizzy sighed,
It's so peaceful down here.
Mellow smiled,
This is where we can relax.
When we breathe slow,
Our hearts slow down too.
We feel safe,
Cosy and calm.
Mellow led Fizzy to her favourite mossy spot.
Time to relax,
Mellow whispered.
Feel the warmth of the sun on your fur and there's a gentle breeze.
The sound of the birds and the smell of the sweet lavender flowers nearby.
Fizzy let out a happy sigh,
Hmm,
I can smell them.
There are butterflies floating past and soft clouds drifting above,
Mellow continued.
Your body feels light and cosy,
Just like mine does when I'm home.
Fizzy was calm and felt his tail stop twitching.
I think I like the bottom of the tree,
Mellow nodded.
Whenever you feel fizzy,
Just remember,
Your breath is like a rope ladder.
It can help you climb back down your tree.
And from that day on,
Fizzy still zipped and zoomed sometimes.
But now he knew how to come back down the tree and visit Mellow when he needed to feel calm again.
Did you know that your body has a stress response and a relaxation response,
Just like Fizzy and Mellow?
When you're feeling scared,
Worried or overwhelmed,
Your body might feel like Fizzy the squirrel.
You might breathe fast,
Your heart might beat quickly and you might feel like running away,
Shouting or hiding.
That's called your stress response and it's your body's way of trying to protect you.
But you also have a relaxation response,
Like Mellow the rabbit.
When you take slow,
Deep breaths,
Your body starts to calm down,
Your heart slows,
Your muscles relax and you begin to feel safe and cosy again.
So when you feel a little fizzy inside,
Remember,
Take a breath like Mellow does and climb back down your tree.
Your breath is a powerful tool to help you feel better.
