Emotions 101
This is the primary purpose of our emotions
What is giving us information or signaling a need?
This simple breathing technique involves breathing in for 4 second, holding for 4 , exhaling for 4, and holding for 4
What is box breathing?
Saying "I am a failure" is a thought, while saying "I feel discouraged is this"
What is a feeling or emotion?
This famous American civil rights leader delivered his iconic "I have a dream" speech in 1963
Who is Martin Luther King Jr
Clenched fists, tight shoulders, and a hot sensation in your face or neck are classic physical signs of this emotion
What is anger?
True or False: There are "good" emotions and "bad" emotions
What is False? (All emotions are valid, even though some may feel uncomfortable)
This type of coping skill involves using five senses to bring your mind back to the present moment
What is grounding? (Accept: the 5-4-3-2-1 technique)
This common thinking trap happens when you assume the absolute worst-case scenario is going to happen
What is catastrophizing?
In the movie The Wizard of Oz, this is the color of the brick road Dorothy must follow to find the wizard
What is yellow?
A "Fluttery" or "knotty" feeling in your stomach, rapid shallow breathing, and a racing heart often map out this emotion
What is Anxiety or Worry?
This physical response happens in your body when you feel sudden fear or anger
What is the fight-or-flight response? (Accept: racing heart, sweating, tense muscles)
Doing the exact opposite of what your negative emotional urge is telling you to do is called this DBT skill
What is Opposite Action?
This type of thinking trap looks at things as only perfect or a total disaster, with no middle ground
What is black-and-white thinking or all-or-nothing thinking?
This legendary actor played the iconic character of Jack Dawson in the 1997 movie Titanic
Who is Leonardo DiCaprio?
This emotion is often physically described as a heavy weight in the chest, a lump in the throat, or a total lack of physical energy
What is Sadness?
This is the term for a quick, automatic reaction to an emotion before you have time to think
What is an impulse or knee-jerk reaction?
This is the benefit of taking a 15-minute "timeout" when you are highly triggered
What is giving yourself a break or "cool down time"
True or false: Just because you have a thought or a feeling means its a fact
What is false?
Who is Pocahontas?
Physical cues like dropped shoulders, a slower heart rate, and an open, relaxed posture indicate your body has entered this state
What is Calm or Relaxation?
This part of the brain acts as the emotional alarm system, while the prefrontal cortex acts as the logical thinker
What is the amygdala?
This strategy involves changing how you think about a situation to change how you feel about it
What is Cognitive Reframing?
This is the practice of noticing your thoughts and feelings without judging them as right or wrong
What is mindfulness or radical acceptance?
This country gifted the Statue of Liberty to the United States in the late 19th Century
What is France?
This physical phenomenon occurs when your brain misinterprets strong emotional stress as real, physical pain, commonly causing tension headaches or stomach aches
What is Somatization or a Psychosomatic response