Emotions 101
3 basic emotions people often feel
What are: Happy, sad, angry
(accept variations like scared, excited, etc.)
Name a coping skill for dealing with negative emotions.
Deep breathing, TIPP, 5-4-3-2-1, walking, drawing, music, etc.
Conflict is defined as...
A disagreement or problem between people
A “thinking trap” is...
A thought that isn’t fully true or helpful
One part of a real apology is...
Saying sorry, taking responsibility
True or False: All emotions are bad and should be ignored.
False. All emotions are valid and important signals.
The purpose of grounding is:
Focus on the present / calm your body
Name one way to show respect during a disagreement.
Listening, not interrupting, using calm voice
“Everyone hates me” is an example of what kind of thinking?
All-or-nothing / overgeneralizing
True or false: Accepting an apology means you have to forget what happened
False. We can resolve conflicts, and remember events from the past to protect ourselves in the future.
Name 2 signs in your body when you feel angry
Fast heartbeat, clenched fists, yelling, sweating, etc.
The 5-4-3-2-1 exercise involves:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
What is “repair” in a friendship?
Fixing things after a conflict
What is it called when you assume the worst will happen?
Catastrophizing
Trust in a relationship means...
Feeling safe, believing someone will be honest/kind
Anger is a secondary emotion. These emotions may be hiding underneath.
Hurt, embarrassment, sadness, fear
Yelling into a pillow an example of a healthy or unhealthy coping skill
Healthy coping skill (when it is safe)
True or False: It’s okay to walk away if you’re too upset to talk calmly.
True. Taking space is an important part of calming our emotions before we resolve conflicts.
Name one way to challenge a negative thought.
Check the facts, find evidence, ask if it’s 100% true
Something someone should DO after apologizing to rebuild trust is...
Change behavior, show consistency
When you notice your feelings without reacting right away
Emotional awareness / mindfulness
BEFORE reacting when you’re really mad, you should...
Pause, breathe, think, use a coping skill
One thing you can say when trying to fix a friendship.
“I’m sorry,” “I didn’t mean that,” “Can we try again?”
Turn this thought into a healthier one: “I messed up, so I’m a failure.”
“I made a mistake, but I can learn from it.”
Something you can say if you are not ready to accept an apology yet is...
“I need time,” “I hear you but I’m still upset”