Name That Emotion
You studied really hard for a test, but you received a much lower grade than you expected. What emotion might you experience?
Disappointment, sadness, frustration, anger, confused, insecure, etc.
What does SUDs stand for?
Subjective Units of Distress
Name 2 things your body might do when you're nervous.
Faster heartbeat, sweating, shaking, butterflies in your stomach, muscle tension, etc.
Give an example of a time when you experienced two conflicting emotions at once.
Example: Nervous and excited to start a new job.
True or False: The goal of using a coping skills is to help your emotions disappear.
False. Coping skills are designed to help us tolerate or manage difficult feelings without necessarily making them disappear.
You find out that your friends made plans together and didn't invite you. Name two emotions you might experience.
Sadness, rejection, jealousy, loneliness, anger, disappointment, disliked, etc.
What does SUDs help us measure and how is that useful?
It helps us measure how much distress or discomfort we're experiencing. It promotes self-awareness and gives guidance to choose appropriate coping skills.
What are 3 visual cues you would notice that would indicate someone is angry?
Clenched jaw/fists, shaking, complexion change, furrowed brow, intense stare, etc.
True or False: We can't control how we feel, but we can control what we do.
True
What is the difference between emotion regulation and distress tolerance?
Someone compliments you in front of a group of people, and you suddenly feel uncomfortable being the center of attention. What emotion might you be experiencing?
Embarrassment, self-consciousness, anxiety, exposed, threatened, vulnerable, etc.
Two people experience the same situation. One rates it a 2 and the other rates it an 8. Explain how both ratings can be valid.
SUDs are subjective. One person may become highly distressed by something that another person considers minor.
Someone's heart is racing and they feel nauseous. Name 2 emotions they might be experiencing.
Anxiety, fear, excitement, anger
True or False: Just because you feel an emotion strongly doesn't mean your interpretation of the situation is necessarily accurate. Why?
True. Emotions are real and valid experiences, but the thoughts or assumptions contributing to them aren't always appropriate or proportionate to the situation.
Your friend is angry and wants to sent a hurtful text message. What are 2 coping skills you would encourage them to use?
What is the difference between primary emotions and secondary emotions?
Primary emotions are immediate, instinctive reactions to events, while secondary emotions are learned reactions to those initial feelings. Primary emotions arise first and directly from a situation, whereas secondary emotions develop from thoughts, interpretations, or judgments about the primary emotion.
What are (usually) the two most effective distress tolerance skills to use when at a 10 on a SUDs scale?
STOP and TIPP
(Bonus 100 points if you can tell us what each letter stands for!)
How can noticing changes in your body help you manage your emotions before they become overwhelming?
Physical sensations can be early warning signs that distress is increasing, giving you an opportunity to use coping skills before emotions become unmanageable.
What part of the brain is commonly associated with detecting threats and responding to fear?
The amygdala
How is using a coping skill helpful even when it doesn't decrease your SUDs rating right away?
Coping skills can help prevent distress from increasing, reduce impulsive behaviors, or help us respond more effectively even when uncomfortable emotions remain.
Name 2 primary emotions and 2 secondary emotions.
Primary: Joy/Happiness, Sadness, Fear, Anger, Surprise, Disgust
Secondary: Guilt, Shame, Embarrassment, Remorse, Resentment, Frustration, Jealousy, Pride, Anxiety, Disappointment, Confusion, Overwhelm, etc.
What are 3 physical symptoms that indicate your distress is rising from moderate to high?
Uncontrollable crying, rapid breathing, rapid heart rate, sweating, inability to speak, complexion change, nausea, vomiting, etc.
Give an example of how two people experiencing the same emotion might experience completely different physical signs.
An individual's nervous system, past experiences, and learned responses can influence how their bodies react. Some people become physically activated, while others may freeze or shut down.
What does it mean when we say someone's "lid is flipped"?
It's a metaphor for when someone becomes so emotionally overwhelmed that their ability to think clearly, regulate emotions, and make thoughtful decisions becomes more difficult. Their brain's threat-response systems may become highly activated, making it harder to access skills associated with the prefrontal cortex, such as reasoning and impulse control. The prefrontal cortex essentially goes "offline" and the amygdala takes over.
How can distractions be helpful sometimes but harmful other times?
Distractions help us take a break from our emotions and reapproach them when we're ready. They can be harmful when used to avoid.