Emotions & Stress
Name one emotion that is more specific than saying you feel 'bad.'
Sad, disappointed, lonely, anxious, overwhelmed, or frustrated.
What is a personal boundary?
A limit a person establishes to protect their emotional, physical, or mental well-being.
What is a personal value?
A principle or quality that guides a person's decisions and actions, such as honesty, compassion, or responsibility.
Name one healthy coping skill someone can use when feeling overwhelmed.
Deep breathing, journaling, walking, grounding, listening to music, or reaching out for support.
What is negative self-talk?
Critical or discouraging thoughts a person has about themselves.
Name two physical signs that someone may be experiencing stress.
Muscle tension, headaches, rapid heartbeat, sweating, fatigue, or difficulty sleeping.
Name one example of a healthy boundary.
Saying no, requesting personal space, limiting contact, or choosing not to continue a disrespectful conversation.
What does CBT stand for?
Cognitive Behavioral Therapy.
What does the 5-4-3-2-1 grounding technique involve?
Identifying five things you see, four you feel, three you hear, two you smell, and one you taste.
What is the difference between guilt and shame?
Guilt generally focuses on a behavior or action, while shame involves a negative judgment about oneself as a person.
What is emotional regulation?
The ability to recognize and manage emotional responses in a healthy and appropriate way.
What is the difference between a boundary and trying to control someone?
A boundary focuses on your own actions and choices; controlling behavior attempts to dictate another person's actions.
What is a cognitive distortion?
An inaccurate or unhelpful thinking pattern that can influence emotions and behaviors.
What is the difference between healthy coping and avoidance?
Healthy coping helps someone manage distress and respond effectively, while avoidance involves escaping or postponing difficult situations or feelings.
Rewrite the thought 'I always mess everything up' into a more balanced statement.
'I made a mistake, but that doesn't mean I fail at everything. I can learn from this.'
What are the four commonly discussed stress responses?
Fight, flight, freeze, and fawn.
Name three green flags in a healthy relationship.
Mutual respect, honest communication, accountability, trust, emotional safety, and respect for boundaries.
Someone thinks, 'I made one mistake, so I'm a complete failure.' What type of cognitive distortion might this represent?
Overgeneralization, all-or-nothing thinking, or labeling.
Name three potential warning signs that someone's mental health may be declining.
Increased isolation, sleep or appetite changes, loss of interest, worsening mood, missed responsibilities, or increased substance use.
Why might an unhealthy coping mechanism continue even when someone knows it is harmful?
It may provide temporary relief, familiarity, or a sense of control, even when it creates long-term problems.
Someone becomes angry after being excluded from a social event. Name two emotions that may be underneath their anger.
Hurt, sadness, rejection, embarrassment, loneliness, or disappointment.
Someone continues yelling at you after you've asked them to stop. Give an example of a healthy boundary you can communicate.
.
'If the yelling continues, I'm going to end this conversation and reconnect when we can communicate respectfully,' if it is safe to do so.
A client values family connections but isolates whenever they feel stressed. Explain the conflict and identify one value-based action they could take.
Their avoidance may conflict with their value of connection. They could send a brief message, arrange a safe visit, or reach out to a supportive family member.
A person notices they are isolating, sleeping poorly, and returning to unhealthy coping habits. Describe three steps they can take to support their recovery.
Recognize the warning signs, practice a healthy coping strategy, and contact a trusted support or treatment professional to review their plan.
Someone believes they don't deserve happiness because of mistakes they made in the past. Identify one possible thinking pattern and describe a compassionate way to challenge it.
Labeling, overgeneralization, or shame-based thinking. A balanced response is: 'I can take responsibility for my past and still deserve the opportunity to grow and experience happiness.'