Feelings & Awareness
What is the first step in emotional intelligence?
Recognizing and naming your emotions.
What does the “STOP” skill stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What is an “anger thermometer” used for?
Tracking escalation levels of anger from calm to explosive.
What does active listening involve?
Paying attention, reflecting back, validating feelings.
In CBT, what comes first: thought, feeling, or behavior?
Thought.
What does the “Feelings Wheel” help with?
Expanding vocabulary to better identify and describe emotions.
Name two grounding techniques.
5-4-3-2-1 senses, holding ice, deep breathing, etc.
Name one early warning sign of anger.
Tense muscles, raised voice, clenching fists, racing heart.
Give an example of an “I-Statement.”
“I feel upset when my boundaries are ignored because I need respect.”
What does DBT stand for?
Dialectical Behavior Therapy.
True or False: Physical cues (like a racing heart or tense shoulders) can be early signs of emotions.
True
Which HALT need can make you more likely to relapse if ignored?
Hungry, Angry, Lonely, or Tired.
What is one appropriate way to express anger?
Using “I” statements, taking a break, calm discussion.
Why is empathy important in relationships?
It helps us connect, reduce conflict, and support others.
What is the “Window of Tolerance”?
The zone where a person can function and regulate emotions without being overwhelmed or shut down.
Name one benefit of increasing self-awareness of emotions.
Helps with better decision-making, coping, or reducing impulsivity.
What is one healthy way to reward yourself instead of using substances?
Examples: exercise, calling a friend, cooking a favorite meal, listening to music.
Why is it important to take a break when angry?
To prevent escalation and respond more thoughtfully.
Name one nonverbal cue that shows someone might be upset.
Facial expression, body posture, tone of voice.
What is one skill from DBT’s Emotion Regulation module?
Identifying and labeling emotions, reducing vulnerability, building positive experiences.
What is the difference between a feeling and a thought?
A feeling is an emotional state (sad, angry, anxious); a thought is the belief or interpretation behind it.
In CBT, what do we do with automatic negative thoughts?
Challenge and reframe them into balanced alternatives.
True or False: Anger itself is always a problem.
False – anger is normal, but how it’s expressed can be the problem.
What skill helps you put yourself in another person’s shoes?
Perspective-taking (empathy).
What is the purpose of mindfulness in emotional regulation?
To increase awareness and respond with intention instead of reacting impulsively.