Emotions 101
This emotion often shows up as irritation, tight muscles, or snapping at others.
What is anger?
A thought that assumes the worst possible outcome is called this.
What is catastrophizing?
A coping skill that uses your breath to calm your nervous system.
What is deep breathing/breathing exercises
Stress activates this nervous system response.
What is fight, flight, or freeze?
This nighttime habit helps regulate mood and energy.
Sleep
This emotion is commonly mistaken for anger but often comes from feeling unsafe or overwhelmed.
What is anxiety?
“Everyone is judging me” — thought or fact?
What is a thought?
Name one grounding skill using the five senses.
5-4-3-2-1, holding ice, naming sounds, etc.
Name one physical sign of stress.
Fast heart rate, sweating, stomach aches, headaches
Name one benefit of routines
Predictability, safety, reduced anxiety
Name one emotion that might sit under sadness.
What is loneliness / disappointment / grief (any valid answer)
This CBT skill helps you question unhelpful thoughts.
What is cognitive restructuring / challenging thoughts?
This coping skill focuses on accepting emotions instead of fighting them.
What is distress tolerance / radical acceptance?
This skill helps bring your body out of fight-or-flight.
Grounding, breathing, stretching, temperature change
Social connection helps mental health because
Humans are wired for connection / reduces isolation
Emotions are facts.
What is false?
Name one way to check if a thought is accurate.
Evidence for/against, asking a trusted person, alternative explanations
Coping skills work best when practiced when:
Before emotions are at a 10/10
Why does stress sometimes make it hard to think clearly?
The brain shifts to survival mode
What’s one small habit that can improve mental health without being “perfect”?
Any reasonable habit (walking, hydration, breaks, check-ins)
Why are emotions useful, even uncomfortable ones?
They give us information / signal needs / help us respond
Why can believing every thought increase anxiety or distress?
Because thoughts aren’t always true and can intensify emotions/behaviors
What’s the difference between coping and avoiding?
Coping helps you get through emotions; avoiding pushes them away temporarily
True or False: Your body can feel stressed even if your mind says you’re “fine.”
What is true?
Why is progress better than perfection in mental health?
Change is gradual and sustainable