Re-framing
I got into an argument with my spouse and now they probably hate me.
I got into an argument with my spouse. They may be upset with me but, we can try to improve our communication with one another.
You are playing a game of Mantis and you notice a peer cheating. How do you politely confront them?
polite response
You begin experiencing a panic attack. How do you deescalate your anxiety?
Slow, deep breathing.
What documents do you need to renew your driver's license?
What is proof of identity, social security card, and proof of residency?
Which planet is considered Earth's sister planet?
What is Venus
I always mess up and can't do anything right.
I may make mistakes sometimes but, I can learn from them and do better next time.
Your roommate has not been doing their part to clean around the house. How do you remind them to help out around the house?
"I know you may have been busy lately but, could you help me clean xyz each week." Try even making a compromise.
What is a grounding technique that can you can utilize when you are angry?
body scanning, meditation, deep breathing, etc.
How often should you change your smoke detector's batteries?
What is every six months?
What is the only state with one syllable in its name.
What is Maine?
I am depressed and I am going to feel like this forever.
I feel depressed at the moment but, emotions are temporary. For now, I can use my coping skills to help me get through the day.
Your friend says something insensitive that triggers you, due to a past trauma. How do you respond?
Possibly try to step away from the situation to cope with your emotions. Then later communicate your concerns to your friend.
Why is mindfulness beneficial?
It can help us to regulate and escalate our emotions. It helps us to be in the moment.
When are taxes due?
What is April 15?
Before becoming President, Barack Obama served as a U.S. Senator from which state?
What is Illinois?
I'm sad that I don't have many friends. People must hate me.
I may feel sad that I don't have may friends but, I can try to connect with others through community service, trp, work, etc.
Your partner makes a hurtful comment towards you at a family gathering? How do you handle this situation?
Either discuss your concerns with your partner in a separate room or discuss the situation after the gathering is over. Use I statements.
What is the first step to regulating our emotions?
identifying our emotions.
What documentation do you need to apply for a loan?
What is proof of identity, proof of income, proof of address, credit information, (possibly a co-singer based on credit)?
Which famous artist painted the Mona Lisa?
Who is Leonardo da Vinci?
My loved one left for a long distance trip. I feel anxious about them leaving because I know something bad will happen since I am not with them.
My loved one is on a long distance trip. I may feel anxious about their safety but, I cannot control what happens. Also, nothing bad happened to them last time they went on a trip so, I can trust that they can keep themselves safe.
You feel that you deserve a raise at work. How do you address this to your boss?
Utilize direct but, polite communication. Advocate for yourself and provide valid reasons to support your claim.
Name one negative affect of poor emotional regulation?
Where do the cables go when you jump start a car?
What is red to positive, red to positive, black on negative, black on grounding point?
Which country invented tea?
What is China?