Emotions
Someone has been waiting all week for plans and they suddenly get canceled. What are possible emotions?
Possible answers:
Which could be a body clue for anxiety?
A. Tight stomach
B. Fast heartbeat
C. Sweaty hands
D. All of the above
Answer: D
Thought:
“This is so unfair.”
Name one emotion that could follow.
Possible:
Which zone usually gives us the best chance of making a good decision?
A. High
B. Regulated
C. Low
Answer: B
Name a coping skill that takes less than one minute.
Examples:
Your Wi-Fi freezes right before you win an online game.
Identify:
Possible emotions: anger, frustration, annoyance, sadness
Body clues: red face, feeling hot, pounding heart, clenched fists, yelling
Thought: "This is so annoying!", "This always happens to me!"
Urge: Hit something, yell, throw something, argue
Coping option: physical activity, cold water, a walk, deep breathing
Someone walks into a room and realizes everyone is looking at them. What might they be feeling?
Possible emotions:
Which might happen when someone becomes angry?
A. Tight jaw
B. Hot face
C. Clenched fists
D. All of the above
Answer: D
Emotion:
Embarrassed
What might the urge be?
A. Hide
B. Leave
C. Get defensive
D. Any of these
Answer: D
Someone is staring at the wall, barely answering, and saying:
“I don't care.”
Which zone might they be in?
Answer: Low/shutdown zone
Which coping strategy fits high energy better?
A. Run/walk/movement
B. Lie completely still and analyze your childhood
Answer: A
You study for something and completely blank when it's time to do it.
Identify:
Emotion: Fear, anxiety, frustration
Body clue: racing heart, racing thoughts, shakiness, cold sweats
Thought: "I'm going to fail!"
Urge: Walk out, hide, cry
Coping option: deep breaths, distraction, grounding exercises, positive self talk
Someone worked really hard on something and another person barely notices. What might they feel?
Possible emotions:
Someone says:
“I’m fine.”
But they are pacing, talking faster, and clenching their jaw.
What does their body seem to be saying?
Possible answer:
Situation:
Someone believes:
“They're doing this just to annoy me.”
What emotion might become stronger?
Possible:
Someone is yelling, pacing, and interrupting everyone.
Which zone?
Answer: High/activated zone
Which could help someone who is shutting down?
A. Small movement
B. Cold water
C. Music
D. Doing one simple task
E. Any of these
Answer: E
You make a mistake in front of other people.
Identify:
Someone gets told “no” to something they were really looking forward to.
Give three possible emotions.
Possible answers:
Name three signs that might mean someone is moving above their Window of Tolerance.
Finish the chain:
Situation → Thought → Feeling → ______
Answer:
Urge/action
The urge isn't automatically the action. That's where coping skills can interrupt the chain.
True or False:
You have to be completely calm to be inside your Window of Tolerance.
Answer: FALSE
You can be frustrated and still be regulated enough to choose what you do.
Someone is at an 8/10 anger level.
Choose the better first move:
A. Immediately solve the disagreement
B. Regulate first
Answer: B
Regulate first. Solve second.
You're asked to do something when you're already overwhelmed. Name the emotion(s), zone, and possible coping skill.
Emotion: overwhelmed, anxious, tired, annoyed
Zone: High or Low
Coping skills: mindfulness, deep breathing, physical activity, distraction
True or False:
Two people can experience the exact same situation and feel completely different emotions.
BONUS: What can make their reactions different?
Answer: TRUE
BONUS:
Why are body clues useful?
A. They can warn us before our emotions get huge
B. They tell us exactly what someone else is thinking
C. They mean we're doing something wrong
Answer: A
Someone thinks:
“Nobody listens to me.”
They feel angry and hurt.
Their urge is to yell.
Name two choices they could make besides yelling.
Possible:
Which usually works better?
A. Waiting until you're at a 10/10 to use a coping skill
B. Catching yourself around a 4–6
Answer: B
What number would probably be your ‘time to intervene’ number?
Choose the best coping skill for each situation:
1. Racing thoughts
2. Tons of physical anger energy
3. Shut down/blank
4. Need space from someone
1. Possible: breathing, grounding, music
2. Possible: movement, walk, muscle relaxation
3. Possible: cold water, movement, sensory grounding
4. Possible: appropriate break + agreed return time
You send someone a message and they don't answer all day. Name the emotion(s), zone, and coping skill.
Emotion: anxiety, nervousness, rejection, sadness, irritation
Zone: High or Low
Coping skills: grounding, distraction, positive self talk