The Monster
This represents your difficult emotions and negative thoughts.
What is the monster?
"I always mess everything up."
What is a monster thought?
The first helper step is to ______ the monster.
What is Notice?
True or False: Thoughts can generate emotions.
What is True?
After noticing and naming your emotions, what should guide your next decision?
Your goals or values.
The monster says, "You're weak."
What is negative self-talk?
Finish the wiser self statement:
"My feelings are not ______."
What are facts?
What is the second helper step that asks you to identify the emotion.
What is Name It?
What is the job of the Noticer?
To pay attention to thoughts, feelings, and body sensations without judging them.
What does it mean to choose a value-based action?
Doing something that matches what's important to you, even when you're having difficult feelings.
True or False: The goal is to destroy the monster.
What is False?
Change this monster thought:
"Nobody wants me around."
Possible answers:
Give one flexible statement you could say instead of fighting your feelings.
Examples:
This is the first thing you do when you realize your monster has shown up.
What is Notice?
Someone is upset after an argument and wants to yell back immediately. What would "putting down the rope" look like?
Possible answers:
Name two emotions that can make up the monster.
Possible answers: Anger, shame, fear, frustration, sadness, anxiety, rage
Which voice says:
"I have gotten through hard times."
Who is the wiser self?
List the first three Helper steps.
Give an example of where someone might feel anxiety in their body.
Possible answers:
Why is putting the rope down healthier than pulling harder?
Possible answer:
Because fighting emotions usually makes them stronger, while accepting them helps us respond in a way that aligns with our values.
The monster is ______ of you, but it is not your entire identity.
What is "part"?
Explain the difference between the monster voice and the wiser self.
The monster voice tries to control me with difficult thoughts and emotions. The wiser self notices those thoughts without believing them and chooses actions that match my values.
True or False: Helpers make difficult feelings disappear immediately.
What is False?
The Noticer wants you to find where the feeling is in your ______.
What is body?
Explain the main lesson of Tug of War With Your Monster.
Possible answer:
The goal isn't to get rid of difficult emotions. It's to notice them, accept that they're there, and choose actions based on our values instead of letting emotions control us.