ABC PLEASE
Opposite Action and
Problem Solving
Understanding and
Labeling Emotions
Check the Facts
Random
100

What does the A in ABC stand for?

Accumulate positive emotions

100

Give an example of an emotion urge and how you might act opposite to that urge

Examples:

Urge: wanting to run away from a conflict. Opposite action: staying and addressing the issue.

Urge: wanting to scream in anger. Opposite action: remaining calm.

And more!

100

What is the function (or purpose) of fear?

To act when there's a threat to our life health or well-being

I.E. to encourage us to escape danger

100

True or false: Examining your thoughts and checking the facts can change your emotions

True

When we respond to incorrect facts, learning the correct facts can change our emotions

100

Arguing with someone in your head while in the shower is an example of what skill?

Cope ahead

200

What is an example of a way to build mastery? 

Learning a new skill (e.g. knitting, dancing, painting, coding...)

Challenging yourself to improve on a skill you already know

And more!

200

Finish the skill name:

Half-smiling and _________   _______

Willing hands

200

What are some physical/bodily reactions to anger that you've noticed in yourself?

No wrong answer!

Some people experience some of the following bodily reactions to anger: feeling warm, brain fog, shaky vision, breathing heavy, chest tightness, muscle tightness, increased heart rate, and more


200

What is a prompting event as related to checking the facts?

The event that prompted you to feel the emotion or that caused you to become upset

200

True or false: It is important to take the time to check the facts for every feeling in every scenario

False

Don't check to see if your fear is justified when being chased by a bear

300

What does the L in the PLEASE skill stand for?

treat physicaL illness 

or

treat physical iLlness

kind of a trick question ;)

300

Give an example of halfway opposite action (I.E. not doing opposite action all the way)

Appearing calm when you're mad, but thinking angry thoughts

Thinking happy thoughts when you're sad, but having a sad look on your face

Saying, "I understand your point," but with a sarcastic tone

300

In order to better regulate your emotions it can be helpful to first ______ & _______ your emotions.

A) Question & consider

B) Calm & collect

C) Observe & describe

C) Observe & describe 

It's easier to regulate your emotions when you know what your feeling

300

Which of the following is NOT a step in checking the facts

A) Ask: What are my interpretations, thoughts, and assumptions about the event?

B) Ask: Do the facts matter?

C) Ask: What is the emotion I want to change?

B) Ask: Do the facts matter?


This is not a step in checking the facts

300

Catastrophizing and all-or-nothing thinking are both examples of:

A) Rational thinking

B) Cognitive distortions or thought distortions

C) Fruits

B) Cognitive distortions or thought distortions

Cognitive distortions are biased thoughts that create negative patterns in the way a person thinks.

other examples include: fortune telling, overgeneralization, personalization, and minimization 

400

True or false: 

When using the cope ahead skill, it isn't wise to imagine using other skills as well

False

Part of coping ahead is thinking about what skill you will use when in a difficult situation.

400

True or false:

Checking the facts is an important step in the problem solving process

True

Checking the facts is helpful in order to determine if problem solving is necessary

400

True or False: When facial and body expressions change, emotions can also change with them

True

If we are very afraid or anxious, we can feel calmer by relaxing our face and other body muscles

400

What does "catastrophizing" mean?

Focusing on the worst possible outcome (sometimes impossible outcome) 

400

True or false: The skill of mindfulness of current emotion can be helpful in many situations, but not all situations

True

BONUS:

can you think of an example of when it wouldn't be helpful to use the skill of mindfulness of current emotion?

500

What do the two Es in in the PLEASE skill stand for?

balance Eating and get Exercise 
500

The first step of problem solving is:

A) Identify your goal in solving the problem 

B) Observe and describe the problem situation

C) Brainstorm lots of solutions

B) Observe and describe the problem situation


500
What is an example of a myth about emotions

There are many!

Some examples include: emotions stick around forever, it's weak to cry, there's a right way to feel in every situation, emotions should be ignored, my emotions are who I am, emotions should ALWAYS be trusted 

500

Give an example of an emotion and a time when feeling that emotion fits the facts

There are many examples, some of which include:

Sadness: you've experienced a loss

Fear: a bear is chasing you

Joy: you won first place in a marathon

Disgust: there's mold on your leftovers 


500

Who is really good at building mastery?

(you can ask for a hint)

Babies 

(Not just human babies)

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