Challenge this Emotion Myth
Myth: Emotions are bad or should be avoided.
Truth: Emotions are neutral—they are signals that tell us about our needs, values, or environment. No emotion is “bad”; how we act on it matters.
Something I can do when I am ANGRY?
Yelling into a pillow, taking a break, talking to an adult?
Notice: My face feels hot, my hands are clenched, my heart is beating fast.
Thoughts: “This isn’t fair!” or “I can’t believe this happened!”
Actions: I might raise my voice, slam a door, or argue
Angry/Mad
You just got new glasses and there is a student in your class who is teasing you about them. This hurts your feelings. What can you say to tell them your feelings are hurt?
I feel upset when you’re making fun of my glasses.
I need you to stop.
Before you act on strong emotions, I help you weigh the good and bad outcomes so you don’t regret your choice. What am I?
Myth: Emotions are permanent and unchangeable.
Truth: Emotions come and go. They are like waves—they peak and then subside. Learning to tolerate and respond skillfully allows them to pass safely.
Something I can do when I am SAD?
Writing it down, talking to an adult, hugging a stuffed animal.
Notice: My chest feels heavy, I want to cry, my energy feels low.
Thoughts: “I wish things were different” or “Nobody understands me.”
Actions: I might withdraw, avoid people, or stay in bed.
Sad/upset
Your friend keeps borrowing your headphones without asking, and it bothers you. What can you say?
I feel frustrated when you use my headphones without asking. Please ask me next time.
You can use a sentence that starts with ____ to say how you feel without blaming, so others hear you clearly. What am I?
An "I statement"
Myth: You can control your emotions directly.
Truth: You cannot force yourself to feel or not feel an emotion, but you can control your behavior in response to emotions (which can change how you feel)
Something I can do when I can't sit still and focus?
Take a break, go to my calm down spot, take a one minute dance break.
Notice: My heart is racing, I feel a rush of energy, I can’t sit still.
Thoughts: “This is amazing!” or “I can’t wait!”
Actions: I might smile a lot, talk fast, jump around, or plan things eagerly.
Bonus: What if the thoughts changed to "What if I mess up?” or “I hope it goes okay.”
Excited
Bonus: anxious!
One of your friends was teasing you and things went too far and now you are mad. What should you do?
Use coping skills to calm down. When calm, let them know with words that they hurt your feelings.
When you feel afraid or sad, I tell you to do the opposite of what your emotion wants. Who am I?
Opposite action
Myth: Only negative emotions need regulation.
Truth: All emotions, even positive ones like excitement, can be overwhelming or lead to risky behavior if not managed. DBT teaches skills for regulating all emotions.
What are 3 coping skills you can use at home?
Listen to music
Write it down
Talk to an adult
Stretch
Deep breathing
What is the skill you all learned to notice and identify emotions?
Mindfulness: notice your thoughts, physical sensations, urges, and pleasantness of the feeling to help you identify it
You are trying to focus on your remote learning lesson and your brother or sister keeps making noise in the background. What can you do?
Go to a different room. Ask them to stop. Tell your teacher. Tell your parent. Go to your calm down spot. Explain once calm why they need to leave you alone during class time.
Sometimes you feel scared or upset, but I help you look at reality and figure out if your thoughts match the facts. What am I?
Check the facts
Myth: Expressing emotions means losing control.
Truth: Expressing emotions skillfully (using “I statements,” assertive communication, or validation) is healthy and improves relationships.
What are 3 coping skills you can use at school?
Take a break
Write it down
Use positive self-talk
Deep breathing
Talk to a trusted adult
Why is it important to name emotions?
Increases self-awareness, Helps with emotion regulation, Improves communications, Supports problem solving, Builds empathy and connection
Your friend keeps joking about something that’s sensitive for you. What can you say?
I feel hurt when you make jokes about this. Please stop.
I am something you can’t change, even if you fight or ignore me. But if you accept me, I become easier to handle. What am I?
Reality (a difficult situation)