Name that Emotion
Smiling. Body feels light and warm. Might feel bouncy. What is this emotion?
Happiness or Joy, Excited
True or False? Feeling anxious or nervous is a normal human emotion.
Yes. Everyone feels anxious or nervous at some point. It is your body's way of letting you know to be careful.
Turn this thought into a reframe: “I might mess up.”
I'm prepared, and I can handle the outcome. (Responses may vary)
One thing you like about yourself as an athlete, student, or in general.
Answers may vary.
Name one thing you can hear right now.
Any accurate sensory sound.
Shaky hands or legs, might sweat, heart beating fast, might have a knot in your stomach. Breathing hard or fast. Name the emotion
Anxiety, fear, nervous, worried
How does YOUR body feel when you are anxious or nervous?
Any physical symptoms.
What would you do if you felt nervous before a race?
Take a deep breath, shake out tension, use a positive phrase.
One skill you’ve improved recently?
Any skill (communication, boundary-setting, drive, consistency)
What is one grounding technique you can use before a race?
Box breathing,5-4-3-2-1 grounding technique, body scan.
You wait until the last minute to study because every time you think about the assignment, you feel like you won’t do it well enough. What emotion is behind the procrastination?
Fear of failure
Name three things that make you feel nervous/anxious.
Any three situations.
How does confidence affect performance?
Helps you focus, try harder, and bounce back from mistakes.
Something a friend/coach would say you’re good at?
Any positive, realistic quality.
Describe what “mindfulness” means in your own words.
Being in the present moment. Using your senses/body to bring your attention back to the present.
Face might get red or feel hot, eyes might feel like "lazers", heart can beat fast, might sweat, voice might get louder, muscles tense, might notice hands in fists. Name that emotion.
angry, mad, furious, livid, frustrated, hateful
What emotion causes natural responses of "fight", "flight", or "freeze"?
Anxiety, nervous, fear
Difference between automatic thought and reframe?
Automatic = fast and unfiltered. Reframe = chosen, balanced, realistic.
How can you use your breath to calm yourself?
Take 5 deep breaths: breathe in through your nose, hold your breath, then breathe SLOWLY out your mouth.
What is a respectful, clear boundary you could tell your teammate so you can stay focused?
(Answers may vary) I want to help, but I need to focus on my warm-up right now. I can help you after I warm up.
Tears, less energy, feeling heavy in your chest, wanting to be alone, frowning, might want to seek for comfort, don't feel like doing anything, lump in your throat. Name the emotion.
Sad, depressed, unhappy, gloomy, down
What is an Automatic Negative Thought?
A thought that comes to you immediately without you having control over it. The thought will be negative, and most often causes you to feel anxious.
Create TWO reframes for: “I dropped the baton last practice.”
Last time doesn’t predict today — I’ve improved.
Mistakes happen — I can stay calm and keep going.
Create a self-talk script (before, during, after) a performance, run, exam, etc.
Before: “I’m ready; I’ve trained for this.”
During: “Stay steady and breathe.”
After: “I’m proud of how I tried my best.”
How can mindfulness help when you're running in cold weather?
Keeps you focused, reduces tension, stops overthinking about the cold.