Understanding Emotions
What is the difference between a primary emotion and a secondary emotion?
A primary emotion is the first emotional response to an event. A secondary emotion is a feeling about that first emotion, such as shame about feeling sad.
Name the four common anxiety responses that begin with F.
Fight, flight, freeze, and fawn.
What is rumination?
Repeatedly thinking about a problem without moving toward a concrete solution or action.
What is behavioral activation?
Taking small, purposeful actions to interrupt withdrawal and reduced activity associated with depression.
What does STOP skill stand for?
Stop, Take a step back, Observe, Proceed mindfully.
Name three basic emotions and explain what one of them might be telling us.
Anger may signal a crossed boundary; fear may signal danger; sadness may signal loss or a need for support.
What is the difference between avoidance and gradual exposure?
Avoidance involves escaping or postponing feared situations. Gradual exposure means approaching feared situations through small, manageable steps.
What does the phrase 'Thoughts are not facts' mean?
A thought may feel true but is not automatically supported by evidence.
Name the three types of activities that can help interrupt the depression cycle.
Mastery, pleasure, and connection.
Name all four TIPP skills.
Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
You feel angry when a friend cancels plans, but underneath you feel rejected. Which emotion might be primary, and which might be secondary?
Feeling hurt or rejected may be the primary emotional response, while anger may be a secondary reaction.
Why can avoidance make anxiety stronger over time, even though it provides immediate relief?
Immediate relief reinforces avoidance and reduces opportunities to learn that anxiety can be tolerated or situations can be managed
What is the difference between rumination and productive problem-solving?
Rumination repeats the problem and seeks certainty. Productive problem-solving identifies options and concrete next steps.
What is the difference between self-esteem and self-compassion?
Self-esteem concerns how positively we evaluate ourselves. Self-compassion involves treating ourselves with care and understanding when struggling, regardless of performance.
Name the five senses used in self-soothing and give one example for each.
Sight: calming image; hearing: music; smell: pleasant scent; taste: mint; touch: soft blanket.
Why is it important to recognize and name emotions rather than suppress them?
Emotions provide information about needs, boundaries, losses, and relationships. Naming them helps us understand what we need and respond appropriately.
You are anxious about attending a social gathering and decide not to go. Explain how this might maintain the avoidance–anxiety cycle.
The person experiences short-term relief, but misses the opportunity to practice coping and learn that the situation may be manageable.
You think, 'I made one mistake, so I always fail.' Identify the thinking trap and explain how to test the evidence.
Overgeneralization. Examine evidence for and against the thought, consider exceptions, and develop a balanced interpretation.
You feel depressed and think, 'I have no energy, so I cannot do anything.' How could behavioral activation help?
Choose one small, realistic activity before waiting for motivation, such as taking a short walk or contacting a friend.
You are extremely anxious and feel the urge to react impulsively. Which two crisis survival skills could you use, and why?
STOP to interrupt the impulse, followed by a suitable TIPP skill such as paced breathing to reduce physiological arousal.
A friend ignores your message. You feel hurt, then angry, and want to send an insulting text. Identify the possible primary and secondary emotions and demonstrate a healthy response.
Primary: hurt, sadness, or fear of rejection. Secondary: anger. Healthy response: acknowledge feelings, pause, and communicate needs respectfully
A student is afraid to speak in class. Create a three-step exposure ladder, starting with the easiest step.
Example: 1. Rehearse a comment with a friend. 2. Ask one question in a small group. 3. Make one comment during class. Steps should be collaborative and manageable.
Your friend has not responded to your text, and you think, 'They hate me.' Demonstrate how to use testing the evidence and thought defusion.
Say 'I'm having the thought that they hate me.' Identify supporting and contradictory evidence, consider alternative explanations, and avoid treating the thought as fact.
A student fails an exam and thinks, 'I'm stupid. I'll never succeed.' Demonstrate a self-compassionate response and identify one behavioral activation step.
Example: 'This is disappointing, but one exam does not define me. I can learn from it.' Then choose a manageable action, such as reviewing one topic or contacting a tutor.
Your distress is 9/10 after an argument. Create a crisis survival plan using STOP, TIPP, mindfulness, and self-soothing.
Pause with STOP; use a safe TIPP technique such as paced breathing; ground attention in present-moment sensations; and use comforting sensory input. Seek support or follow a safety plan when necessary.