Emotions: True or False
Feeling sad means something is wrong with you.
False
Old thought: “Feeling sad means something is wrong with me.”
Thinking shift: What is a more helpful thought about sadness?
Helpful thought examples:
Old thought: “Being alone at night means something bad will happen.”
Question: What is the most balanced thought?
A) “Something bad will definitely happen at night.”
B) “I should never be alone at night.”
C) “My brain can feel more alert at night, but I am still safe.”
Answer: C
Question: Name 3 things you can do with your body when stress starts building (before it gets too big).
Answer examples:
Question: Name one “inner superhero” trait you already have that helps you through hard moments.
Answer examples:
Emotions last forever. True or False?
False. Emotions are like waves. Emotions rise, peak, and eventually come back down. Some waves are small, some are big, and some stay around longer than others, but emotions don't stay at the same intensity forever.
Old thought: “This sadness will never go away.”
Thinking shift: What is a more balanced thought about how feelings change over time?
Helpful thought examples:
Old thought: “I can’t handle changes in my routine.”
Question: What is the most helpful thought?
A) “Change is uncomfortable, but I can adjust over time.”
B) “If things change, I will fall apart.”
C) “I need everything to stay the same to cope.”
Answer: A
Question: If your stress or anxiety level was at an 8/10, what is one “downshift skill” you could use in the moment to bring it closer to a 5/10?
Answer examples:
Question: If your “Calm Hero” showed up during a stressful moment, what would they say or do to help your body settle?
Answer examples:
you feel two emotions at the same time
True! You might feel sad and brave, excited and nervous, happy and sad, relieved and disappointed.
Old thought: “Feeling sad means things are going wrong.”
Thinking shift: What is a more balanced thought about what sadness might be telling you?
Helpful thought examples:
Old thought: “When I feel alone, I won’t be okay.”
Question: What is the most balanced thought?
A) “I should never feel alone.”
B) “Feeling alone is uncomfortable, but it passes.”
C) “Being alone always means something is wrong.”
Answer: B
Question: Describe a “calm-down sequence” you could use at night or when your feeling alone when your thoughts get louder.
Answer examples:
While tapping your knees or alternating tapping (left-right), describe what your “Strong Self” says to your “Worried or Sad Self” in this moment.
Answer examples:
Ignoring what you feel can help make it more manageable.
False. Naming what you feel can help make it more manageable.Your brain organizes emotions better when they have words.
Old thought: “I can’t handle this unless my mom/dad is with me.”
Question: What is a more balanced or helpful thought?
Balanced / helpful thought:
Old thought: “At night, I can’t calm myself down.”
Question: What is the most helpful thought?
A) “Nighttime feelings will never change.”
B) “My body has ways to calm down, even at night.”
C) “I have no control over my body at night.”
Answer: B
Question: What are 2 signs your body gives you that tell you stress/anxiety/sadness is starting before your thoughts fully catch up?
Answer examples:
“My inner strengths only work when I feel calm first.” True or False?
False. Inner resources (like courage, grounding, calming self-talk, imagination of a “helper or super hero part”) are often used while you are still upset. They are what help move someone toward calm, not something that only works after calm is already there.
Feelings are facts.
False
Feelings are real, but they don't always tell us exactly what is true.
Old thought: “If I’m alone, something bad might happen.”
Question: What is a more balanced or helpful thought?
Answer examples:
Old thought: “I need everything to stay the same to feel okay.”
Question: What is the most balanced thought?
A) “If things change, I won’t be able to cope, so I need to avoid change.”
B) “My feelings depend completely on my situation being predictable and the same.”
C) “Change can feel uncomfortable, but I can build skills to stay grounded even when things around me are different.”
Answer: C
Question: Imagine you are teaching another 11 or 12-year-old how to “ride out” a strong feeling without escaping it. What would you tell them to DO step-by-step in the moment?
Answer examples (expected structure):
“If I feel overwhelmed, my thoughts are always accurate and I should treat them as facts in the moment so nothing can help me"
False. When emotions are very strong, the brain can generate thoughts that feel completely true, but they may be emotion-driven, not fact-based. Inner resources help us pause, notice, and choose a more balanced thought before reacting.