The PAUSE Skill
What does the “P” in PAUSE stand for?
Pay attention to what you’re feeling.
Name one physical habit that strengthens emotional resilience.
Regular sleep, exercise, or balanced nutrition.
Focusing only on the present moment is part of this skill.
What is mindfulness?
Alcohol is considered what type of substance?
A depressant.
What’s the first step in understanding emotions?
Noticing and naming them.
The “A” in PAUSE encourages you to do what before reacting?
Acknowledge your emotions without judgment.
True or False: Skipping meals can make you more vulnerable to intense emotions.
True.
Willingness and acceptance reduce suffering by doing this.
What is letting go of resistance to reality?
Which mood-altering substance is most associated with disrupted sleep cycles?
Caffeine.
Emotions serve as what kind of signal?
Information about needs, values, or the environment.
The “U” reminds you to…
Understand the source of your emotions.
Which practice helps reduce vulnerability: staying isolated or building social connections?
Building social connections.
True or False: Avoiding all negative emotions is the best way to reduce suffering.
False.
True or False: Using substances can temporarily numb emotions but often worsens them long-term.
True.
What’s the difference between primary and secondary emotions?
Primary are direct responses (fear, sadness); secondary are reactions to emotions (shame about sadness).
The “S” stands for slowing down—why is this step important?
It prevents impulsive reactions and allows thoughtful choices.
Avoiding drugs and alcohol helps reduce vulnerability because they increase this.
What are emotional highs and crashes (instability)?
Self-soothing can involve engaging which senses?
All five senses—sight, sound, touch, taste, and smell.
Name one way cannabis can impact mood regulation.
It may reduce anxiety short-term but increase vulnerability to mood swings over time.
True or False: Emotions are always facts.
False—they are valid experiences, but not necessarily facts about reality.
The “E” in PAUSE refers to what skillful action?
Engage effectively—choose a response aligned with your values.
How does managing chronic illness or physical health issues reduce emotional vulnerability?
Because untreated health problems increase stress and emotional instability.
Practicing gratitude or finding small positives helps reduce this feeling.
What is hopelessness?
How do mood-altering substances interfere with emotional regulation skills?
They mask or intensify emotions instead of allowing you to process them skillfully.
How can journaling or tracking emotions improve regulation?
It builds awareness of triggers, patterns, and effective coping strategies.