Know Your Triggers
What is a trigger?
Something that creates a strong emotion
What is a coping skill?
A strategy or action that helps manage big feelings.
What is a negative thought?
A thought that is unhelpful, overly critical, or not fully true.
What is an “I statement”?
A way to express feelings without blaming: “I feel ___ when ___.”
Butterflies in your stomach before a test = ?
(Anxiety / nervous.)
Name two common school triggers for anxiety.
(Examples: tests, presentations, friend conflict, being called on, loud classrooms.)
Name one calming coping skill you can use at school without anyone noticing.
(Deep breathing, grounding, positive self-talk, squeezing hands.)
If someone thinks: “Everyone hates me,” what might be a more balanced thought?
Some people may be upset, but not everyone hates me.”
Change this into an I-statement:
“You never listen to me!”
“I feel ignored when I’m talking and don’t feel heard.”
Clenched fists and tight jaw = ?
anger/frustration
True or False: Triggers are the same for everyone?
False
Which is a healthy coping skill?
A) Yelling
B) Ignoring everyone
C) Taking 5 deep breaths
D) Throwing something
C
True or False: Just because you think something doesn’t mean it’s true.
Why is yelling usually not effective communication?
It makes others defensive, escalates conflict, doesn’t solve the problem.
You studied hard but got a C on a test.
What might be the trigger?
What negative thought might show up?
What coping skill could help?
?
What are body clues that might tell you you’ve been triggered?
(Examples: sweaty hands, fast heartbeat, stomach ache, headache, tight chest.)
What is grounding?
Focusing on the present moment using your senses.
What question can you ask yourself to check a negative thought?
Examples:
“What is the evidence?”
“Is there another explanation?”
“What would I tell a friend?”
What are two signs of good listening?
Eye contact, nodding, not interrupting, repeating back.
Can you feel more than one emotion at the same time?
(Yes — emotions can mix.)
If someone feels angry every time they are teased, what might be the trigger?
(Being teased / feeling embarrassed / feeling disrespected.)
Why might a coping skill not work the first time you try it?
It takes practice, wrong skill for that emotion, didn’t use it long enough.
What thinking trap is this: “I failed one test. I’m terrible at everything.”
All or nothing thinking
If you are nervous to speak up, what is one respectful way to communicate your needs?
Ask for time, write it down, speak calmly, use I-statements
You feel your heart racing before a presentation.
What emotion?
What body clue?
What coping skill?
1 option:
Anxiety?
Heart racing
taking deep breaths