Name That Feeling
You receive a lower grade than expected. You tell everyone, "I don't care" but you keep thinking about it for the rest of the day. What emotion(s) might be underneath the reaction?
Disappointment, embarrassment, frustration, anxiety
You're upset and someone tells you to "calm down." Instead of helping, it makes you more irritated. What could you do instead of arguing about whether you should be calm?
Recognize the emotion, take space, use a regulation strategy, and return to the situation when ready.
You identify a problem but immediately jump to the first solution you think of. What important step did you skip?
Your friend tells you, "If you were really my friend, you'd do this." What kind of pressure is being used?
Emotional/peer pressure or manipulation through guilt.
A staff member tells you that you need to redo something. You believe you did it correctly. Give two possible explanations for why they might still be asking you to redo it
You misunderstood the expectation; there is a specific requirement you missed; the standard changed; they noticed something you didn't.
A friend doesn't respond to your message for several hours. You immediately think, "They're mad at me." What is Thinking Error is happening between the event and your emotional reaction?
Assuming
You take a break from an argument but spend the entire break thinking about everything the other person did wrong. Did you actually regulate? Explain.
Not necessarily. Taking physical space doesn't automatically mean emotional regulation. You may need to shift your attention, calm your body, or challenge unhelpful thoughts.
Your solution technically fixes the immediate problem but creates a bigger problem later. Was it a successful solution? Explain.
A good solution considers both short-term and long-term consequences.
You're deciding whether to make a choice. Your friends support it, it feels good right now, and there doesn't appear to be an immediate consequence—but you have a strong feeling you'll regret it later. What information should you consider before deciding?
Long-term consequences, personal values/goals, possible risks, and what you might think about the decision later not just how it feels right now.
You apologize to someone, but they remain upset. Does that mean your apology was pointless? Explain.
No. An apology can take responsibility without guaranteeing an immediate change in the other person's feelings.
Someone gives you constructive feedback. You feel embarrassed and immediately become defensive. What are two different things that could be happening: one involving your emotion and one involving your thinking?
Embarrassment, Insecurity, belief that the feedback means you're being judged, attacked, or viewed negatively
Which is generally more effective:
A. Waiting until you feel absolutely no emotion before addressing a problem
B. Learning to communicate effectively while experiencing manageable emotions
Explain your choice.
B. The goal isn't to eliminate emotions; it's to manage them well enough to respond effectively.
You have four possible solutions. One is easiest, one is fastest, one is most likely to solve the actual problem, and one makes someone else happy. Which should you automatically choose?
None automatically. You need to consider consequences, safety, effectiveness, fairness, and whether it actually addresses the problem.
True or False: Every strong emotion requires an immediate response.
False
You and another person remember the same argument differently. Both of you genuinely believe your version is correct. How could you move forward without deciding who is "right"?
Focus on what each person experienced, what needs to happen next, and how to prevent the same problem from happening again.
You notice your heart beating faster, your muscles getting tense, and you're becoming irritated. What might you be experiencing?
anger/frustration
You're so angry that you know you're likely to say something you'll regret. What is one reason to pause before responding?
To give yourself time to regulate and choose how you want to respond.
What does it mean to "brainstorm" solutions?
Coming up with multiple possible ways to handle a problem before choosing one.
This means stopping for a moment before making a decision.
You have three assignments due, your room needs cleaning, and you have an appointment tomorrow. You feel overwhelmed. What's a good first step?
Break the responsibilities into smaller tasks and prioritize what needs to happen first.
You have an important test tomorrow and keep thinking, "What if I mess this up?"
Anxiety/Worry
You're extremely frustrated and someone asks, "What's wrong?" You don't feel ready to talk. Give one respectful response.
Examples: "I need some time before I talk about it." "I'm frustrated right now. Can we talk later?"
Put these steps in the correct order:
A. Try the plan
B. Identify the problem
C. Think of possible solutions
D. Evaluate the result
E. Choose the best solution
B → C → E → A → D
Someone sends you an insulting message. What could happen if you respond immediately while angry?
You might escalate the conflict or say something you later regret.
You've made a decision that didn't work out. Instead of saying, "I'm terrible at everything," identify a more productive way to think about it.
"That choice didn't work out, but I can learn from it."
"What can I do differently next time?"
"One mistake doesn't define me."