Name That Feeling
You studied hard for a test but got a lower grade than you wanted. Name 2 feelings you might have.
Disappointed, sad, frustrated, embarrassed, angry, or worried. Any 2 that make sense.
You’re doing homework and can feel yourself getting frustrated. What is one thing you could do before you get more upset?
Take a break, breathe, ask for help, get water, stretch, or another healthy coping strategy.
Name one way anxiety can show up in your body.
Fast heartbeat, stomachache, shaking, sweating, tense muscles, fast breathing, etc.
Your friend says, “I’m so stupid. I got one question wrong.” What would you say to them?
One wrong answer doesn’t make you stupid,” “Everyone makes mistakes,” etc.
What has four legs but cannot walk?
A table.
What is the difference between feeling angry and feeling disappointed? Give an example of each
Angry = feeling mad or irritated. Disappointed = feeling let down because something didn’t go how you hoped. Examples should match.
Someone corrects you in front of other people and you feel embarrassed. What could you do instead of snapping at them or shutting down?
Pause, breathe, remind yourself it’s okay to be corrected, respond calmly, or ask to talk privately.
You have practice later and keep thinking, “What if I mess up?” What is anxiety trying to predict?
That she will make a mistake or something will go wrong at practice.
Finish this sentence in a kinder way: “I messed that up, but _____.”
“I can try again,” “I can learn from it,” “mistakes happen,” etc.
What has many keys but can’t open a single lock?
A Piano.
Someone says, “I’m fine,” but they’re crying, clenching their fists, and avoiding everyone. Name 2 emotions they might actually be feeling and explain why.
Could be embarrassed, hurt, disappointed, anxious, frustrated, angry, or overwhelmed. She should explain how the clues fit.
You studied really hard and still got a B. Your first thought is, “I did terrible.” What could you tell yourself AND what could you do next?
Thought: “A B doesn’t mean I did terrible,” “One grade doesn’t define me,” etc. Action: review mistakes, ask for help, take a break, or move forward.
Your friend walks past you without saying hi. Your brain immediately says, “She’s mad at me.” Give 2 OTHER explanations for what could have happened.
She didn’t see you, was distracted, was in a hurry, was thinking about something else, was having a bad day, etc.
Which thought is more helpful: “I have to do this perfectly” OR “I want to do well, but mistakes are okay”? Explain why.
The second. She can still care about doing well without expecting herself to be perfect.
The more you take away from me, the bigger I get.
A Hole.
Two people both get a bad grade. One gets angry and the other feels embarrassed. How can the exact same situation cause two different emotions?
People can think about or interpret the same situation differently. Their thoughts about what happened can affect how they feel.
You make a mistake during a soccer game and can’t stop thinking about it. What could you do during the game AND after the game so one mistake doesn’t ruin everything?
During: reset, breathe, encouraging self-talk, focus on the next play. After: talk about it, learn from it, and remind yourself one mistake doesn’t define the whole game.
You hear a smoke alarm and immediately feel scared because it reminds you of a fire. Why might your body react like you’re in danger even when there isn’t actually a fire happening?
Her brain connects the sound with a scary memory, so it may automatically set off the body’s alarm/danger response even when she is currently safe.
Your brain says, “If I don’t get an A, I failed.” What is unfair about that thought, and what would be a more realistic thought?
It treats anything below an A as complete failure and ignores effort and everything she did correctly. Example: “I wanted an A, but getting a lower grade doesn’t mean I failed.”
I’m always in front of you but can never be seen.
The Future.
Someone is crying after making a mistake. Underneath the sadness, they’re also embarrassed, angry at themselves, and worried about what other people think. Why would figuring out ALL of those feelings be helpful?
It helps them understand what is really bothering them and what they need. Different feelings may need different coping strategies.
Something you worked REALLY hard on doesn’t turn out how you wanted. Walk me through what you could do from the moment you get upset until you’re ready to move on.
Should include several steps such as noticing the emotion, pausing/taking space, calming her body, checking her thoughts, using realistic self-talk, figuring out what she can control, and then trying again or moving forward.
Your brain says, “If I mess up during my performance, everyone will think I’m terrible.” Find THREE things: the anxiety prediction, 2 pieces of evidence against it, and a more realistic thought.
Prediction = everyone will think she’s terrible. Evidence could include everyone makes mistakes, people may not notice/care, one mistake doesn’t ruin a performance, previous mistakes haven’t caused everyone to judge her, etc. Realistic thought = “I might make a mistake, but that doesn’t mean the whole performance is bad or everyone will judge me.”
Your best friend makes the EXACT same mistake you made. You tell her, “It’s okay, everyone makes mistakes.” But when YOU make it, you call yourself stupid. What’s wrong with that, and what should you tell yourself instead?
She’s holding herself to a harsher standard than her friend. She deserves the same kindness she gives other people. Example: “I made a mistake, but that doesn’t make me stupid. I can learn from it.”
What belongs to you, but other people use it more than you do
Your Name.