ID Emotions
Why do we practice ID Emotions?
It helps you name what you’re feeling instead of just saying “bad” or “fine.”
Why do we practice Opposite Action?
It helps us set a boundary with an emotion through doing the opposite of what your emotion urges you to do (when the emotion doesn’t fit the facts or is no longer helpful).
Self-talk refers to the _____ you say to yourself in your head.
Thoughts
What are unhelpful thought patterns/cognitive distortions?
Thinking habits that increase emotional distress and distorted from reality.
True or False: Emotion regulation skills help you change how strongly you feel emotions over time.
True
True or False: You can feel more than one emotion at the same time.
True
True or False: Opposite Action means ignoring your feelings.
False: We need to identify our emotion and action urge in order to practice opposite action.
True or False: The goal is to always change negative self-talk to positive self-talk.
False: Neutral self-talk is a valid option (and often, the most realistic)
“This is going to ruin everything.”
Which thought pattern is this?
Catastrophizing
Which skill helps when emotions don’t match the situation?
Opposite Action
What is a secondary emotion?
The emotion that develops from the primary emotion and is influenced by it. For example, if our friends are hanging out without us, we might feel sad (primary), and then feel angry as a result of the injustice of it (secondary)
If you feel sad and want to isolate, which action fits Opposite Action?
A) Reaching out or doing something active
B) Staying in bed all day
C) Scrolling on social media
A) Reaching out or doing something active
Which is an example of neutral self-talk?
A) “I’m a failure.”
B) “I’m amazing at everything.”
C) “This is hard right now.”
C) “This is hard right now.”
“I failed this test, so I’m stupid.”
Name the thought pattern.
Labeling / Over-generalizing
Which skill helps you understand what you’re feeling before acting?
ID Emotions
Your heart is racing, your stomach hurts, and you want to escape the situation.
Name one emotion that might fit.
Examples: Anxiety, fear, panic
When is Opposite Action not recommended?
When the emotion fits the facts
Why is neutral self-talk often more helpful than positive self-talk?
It feels believable and reduces emotional pushback
Why is it helpful to identify unhelpful thought patterns instead of arguing with them?
It creates distance and reduces emotional intensity
Which skill helps challenge harsh inner dialogue?
Self-Talk
Why does identifying emotions help reduce emotional intensity?
Because naming emotions activates Wise Mind and increases control
Name one reason Opposite Action works over time.
It changes emotional patterns through behavior
Rewrite this self-talk in a more neutral way:
“I always mess everything up.”
Examples: “I made a mistake,” “This didn’t go how I hoped”, “Sometimes things go how I want them to, and other times I struggle with the outcomes.”
"No one ever wants to hang out with me!"
Reframe the thought.
Examples: "I feel lonely and rejected right now," "My friends didn't reach out today, and I have heard from them in the past."
Why is it important to notice thoughts, emotions, and behaviors together?
They influence each other