Name it to Tame it
Why is it helpful to name your emotions?
A) It makes your feelings disappear instantly
B) It helps you understand and handle your feelings better
C) It makes you invisible
D) It stops other people from feeling anything
B) It helps you understand and handle your feelings better
What is an automatic thought?
A) A thought you plan carefully
B) A quick thought that pops into your head without asking
C) An angry thought
D) A dream
B) A quick thought that pops into your head without asking
What does “reframing” mean in CBT?
A) Changing the words in a story
B) Looking at a thought in a different, more helpful way
C) Changing your feelings
D) Changing your action immediately
B) Looking at a thought in a different, more helpful way
Which of these is a consequence of acting angrily when you feel upset?
A) You might solve the problem calmly
B) You might get into a fight or feel worse
C) You feel happy automatically
D) Nothing happens
B) You might get into a fight or feel worse
If you feel frustrated but don’t know why, naming the emotion is like:
A) Turning on a light in a dark room
B) Hiding under the covers
C) Jumping on a trampoline
D) Forgetting everything
A) Turning on a light in a dark room
True or False: Automatic thoughts are always true.
False
Which of these is an example of reframing?
A) “I failed the test, I’m terrible!” → “I’m doomed forever.”
B) “I failed the test, I’m terrible!” → “I’m never going to school again.”
C) “I failed the test, I’m terrible!” → “I hate everything.” D) “I failed the test, I’m terrible!” → “I made a mistake, but I can try again and improve.”
D) “I failed the test, I’m terrible!” → “I made a mistake, but I can try again and improve.”
True or False: The same feeling can lead to different actions and outcomes.
True
You worked hard on a project, but your teacher gives you a lower grade than you expected. How might you feel?
A) Proud
B) Disappointed / Frustrated
C) Excited
D) Scaredwords
B) Disappointed / Frustrated
Which of these could be a helpful automatic thought?
A) “I can handle this!”
B) “I’m so dumb!”
C) “Nobody likes me.”
D) “Everything is awful.”
A) “I can handle this!”
Which of these thoughts could be reframed more positively?
A) “I made a mistake, but I can learn from it.”
B) “My grandmother is my mother's mom.” C) "Nobody likes me"
D) “I have a test tomorrow."
C) "Nobody likes me"
Which of these sequences is correct?
A) Feeling → Situation → Action → Consequence
B) Situation → Feeling → Action → Consequence
C) Action → Feeling → Situation → Consequence
D) Consequence → Action → Feeling → Situation
B) Situation → Feeling → Action → Consequence
Which of these is an example of naming emotions well?
A) “I feel nothing.”
B) “I feel everything at once.”
C) “I feel mad and frustrated because my friend didn’t listen.”
D) “I feel tired but I don’t care.”
C) “I feel mad and frustrated because my friend didn’t listen.”
What do we call it when we catch a negative thought and replace it with something more helpful?
Reframing
True or False: Reframing means pretending everything is perfect.
False
Your friend cancels plans last minute and you feel angry. Which is an example of a different action that might lead to a better outcome?
A) Text them "You cancel a lot"
B) Calmly ask if you can reschedule
C) Ignore them
D) Confront them in the middle of class
B) Calmly ask if you can reschedule
Which of these is the best way to practice naming emotions?
A) Guessing what everyone else is feeling
B) Ignoring your feelings
C) Only talking about happy feelings
D) Thinking about what you feel and putting it into words
D) Thinking about what you feel and putting it into words
Why do automatic thoughts happen so fast?
A) Because we plan them carefully B) Because our brain is reacting without us noticing
C) Because we tell them to happen
D) Because they are always true
B) Because our brain is reacting without us noticing
Your friend doesn’t respond to your message. Your automatic thought is, “They don’t like me.” What’s a good reframe?
“They’re probably busy and will respond later.”
"They're probably not feeling well, I should let them rest"
Etc.
Which of these statements best explains why linking feelings to actions is useful?
A) So you don't have to take the blame
B) So you can understand how your feelings affect what you do and make smarter choices
C) So feelings go away and life is easier
D) So you never feel upset again
B) So you can understand how your feelings affect what you do and make smarter choices