Feel It to Heal It
The ability to recognize and name what you're feeling is called this.
What is emotional awareness?
Taking slow, intentional breaths can help calm your body when you're feeling overwhelmed.
What is deep breathing?
A boundary communicates what you are willing and unwilling to accept.
What is a boundary?
This is the belief that you have value simply because you are a person—not because of what you accomplish.
What is self-worth?
A friend cancels plans. Instead of immediately assuming they don't care about you, what could you do?
What is ask for clarification rather than assuming?
Anger, sadness, fear, joy, and shame are examples of this.
What are emotions?
Naming things you can see, hear, feel, smell, and taste can help bring your attention back to the present.
What is grounding?
True or false: Saying "no" automatically makes you selfish.
What is false?
The voice in your head that constantly criticizes, judges, or puts you down can be called this.
What is the inner critic?
You have had a terrible day and need some alone time. What is one healthy way to take space without completely disconnecting from everyone?
Answers may vary.
True or false: There are "good" emotions and "bad" emotions.
What is false?
Name the grounding exercise that uses 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
What is the 5-4-3-2-1 grounding technique?
You tell someone, "I'm not comfortable with that." What communication skill are you practicing?
What is assertiveness?
Treating yourself with the same kindness and understanding you would offer someone you care about is called this.
What is self-compassion?
Your boss gives you constructive criticism and your first thought is, "I'm horrible at my job." Give yourself a more balanced thought.
Answers may vary. Example: "Receiving feedback doesn't mean I'm bad at my job."
Instead of saying "I'm fine," identifying that you're actually overwhelmed, disappointed, or hurt is an example of this skill.
What is emotional labeling?
Your heart is racing and your thoughts are moving quickly after something stressful happens. Before trying to solve the entire problem, what might you want to focus on first?
What is regulating your body/nervous system?
You set a healthy boundary and immediately feel guilty. Does feeling guilty automatically mean your boundary was wrong?
What is no?
"I have to be productive every day or I'm wasting my time" may indicate that someone is connecting their worth to this.
What is productivity/accomplishment?
Negative Beliefs: "I have to be perfect" "I have to be strong"
Someone asks you to do something you don't want to do. You feel guilty about saying no. Complete this statement:
"Feeling guilty does not necessarily mean ______."
What is "I'm doing something wrong"?
Someone says, "I shouldn't be upset. Other people have it worse." What would be a more helpful way to respond to their feelings?
Answers may vary. Feelings can be valid even when someone else is experiencing something different or more difficult.
Name two healthy coping skills you could use when you feel emotionally overwhelmed.
Answers may vary: grounding, breathing, taking a break, walking, journaling, music, talking to someone supportive, mindfulness, etc.
A friend repeatedly calls you late at night to vent. You care about them, but you don't have the emotional capacity tonight. Give an example of a healthy boundary.
Answers may vary. Example: "I care about you, but I don't have the capacity to talk tonight. Can we talk tomorrow?"
Someone says, "Everyone else seems to have their life together except me." What unhelpful habit might be contributing to this belief?
What is comparison?
You realize that a stressful situation is outside of your control. Name three things you can control instead.
Answers may include your response, choices, boundaries, behavior, coping skills, communication, or where you place your attention.