Emotions
True or False: Emotions are always facts.
False!
This is a DBT distress tolerance skill using ice, water, or cold packs.
TIPP Skills, temperature
True or False: Trauma makes it more likely feelings may jump from 0-100 more quickly.
True
Getting this every night helps regulate mood and energy during the day.
Quality sleep
What color zone means you're calm, focused, and ready to learn?
Green
Name two ways your body might react when you're anxious.
Racing heart, sweating, shaking, stomachache, etc.?
Name one mindfulness activity you can do when you're feeling overwhelmed.
Deep breathing / 5-4-3-2-1 grounding / mindful coloring, etc.
True or False: Teens feel emotions more intensely because their brains are still developing.
True
True or False (and why): Healthy habits only matter when you're already feeling bad.
False! They can help prevent you from feeling badly in the future!
What color zone might someone be in if they’re feeling angry or out of control?
Red Zone
Why is it helpful to name your emotions instead of ignoring them?
To better understand and manage them?
True or False: Coping strategies are supposed to erase emotions.
False (They help you manage emotions, not erase them.)
Give an example of Validation.
BONUS 100 pts: How does validation change our emotions?
Example
Bonus: Validation helps us regulate our emotions/feelings settle down. When people invalidate us, emotions get bigger.
Taking breaks, journaling, and setting boundaries are examples of this.
Self-care
Name one thing you can do to move from the yellow zone to the green zone.
It Depends! Deep breathing, taking a walk, talking it out, etc.?
Name the four reactions to threat/when you are triggered
Fight, flight, freeze, comply/submit (fawn)
Name one self-soothing activity using the sense of touch.
Taking a warm shower / hugging a pillow / petting a pet, using a fidget, etc.?
What’s one reason past experiences can make a current feeling more intense?
It reminds you of a similar or painful memory?
What is one way to support getting a good night's sleep?
Bedtime routine, no exercise before bed, slowing down/deep breathing, progressive muscles relaxation, etc.
True or False (and explain): All zones are normal and okay to feel.
True!
Suzie recently got in a fight with her friend, Billy, and called him some mean names. Suzie's stomach feels sick, she can't stop thinking about the fight, and she wants to dissapear into the floor. She notices the thought, "All my friends are going to hate me". What emotions might she be feeling?
Shame and Guilt
Every member of your team: name one coping skill that you will/do practice using when crashing out
It depends. Everyone must contribute one!
According to the Biosocial model, what two things can contribute to larger emotional reactions.
Invalidating Environment & Biology
Put together a relaxing bedtime routine with at least 4 steps (must include at least one mindfulness/coping strategy).
Example
What is one way you can make your yellow zone get bigger/grow (help your feelings not jump from green to red immediately)?
Knowing your warning signs, understanding your triggers, and practicing mindfulness exercise.