Anger Iceberg
What are 3 emotions you might feel first or along with anger before your distress level gets to the crisis zone?
Embarrassment, disappointment, sadness, worry, anxiety, etc.
What does ID stand for?
Identification
What type of skill is POPS?
A. Emotion Regulation
B. Problem Solving
C. Communication
D. Distress Tolerance
B. Problem Solving
What are the two states of mind that combine to create Wise Mind?
Emotion Mind and Reasonable/Logic Mind.
What is the largest ocean on Earth?
The Pacific Ocean
Why does anger get a "bad reputation"?
Because anger is an unwanted, misunderstood emotion that is often invalidated. Anger makes people uncomfortable and people don't like feeling it!
Why is it important to use specific emotion words instead of general terms like “fine” or “bad”?
Specific emotion words increase self-awareness and help clarify what is actually happening internally, which allows for more effective coping and problem-solving.
What do the letters in POPS stand for?
Problem
Options
Pick one
See if it works
What are 3 things that would be on the Emotion Mind side of the venn diagram?
Feelings, passions, judgements, creativity, ANTs, etc.
Which planet has the most moons in our solar system?
Saturn
What percentage of the iceberg is above the water and what percentage is below?
10% is above the water, 90% is below
In the CBT cycle, how does accurately identifying feelings influence behavior?
When feelings are accurately identified, individuals are more likely to respond intentionally rather than react impulsively, leading to healthier behavioral choices. You are also more likely to feel validated in your experience because people understand your reaction better!
In the POPS skill, what does identifying the “Problem” involve?
Clearly defining what is actually happening or what needs to be solved, rather than reacting only to emotions.
What are 3 things that would be on the Resonable Mind/Logic brain side of the venn diagram?
Schedules, rules, expectations, school, logic, facts/evidence
What is the most popular pizza topping in America?
Pepperoni
Anger is considered what type of emotion? What is the name for the other emotions on the bottom of the iceberg?
Anger is a secondary emotion and the other emotions are primary emotions
What are the three types of emotions/feeling statements?
Physical sensations (I'm feeling tired), judgements (I feel like that's not fair), emotion words (I'm feeling sad)
During the “Options” step, what kinds of options should be considered?
Both helpful and unhelpful options, including impulsive urges and more skillful solutions.
Give an example of a Wise Mind statement about having to go to school.
Example: I can feel anxious and still go to school.
What word was named the 2024 Oxford Word of the Year, most often used by Gen Z and Gen Alpha?
Brain Rot
Explain how understanding Anger Iceberg can positively impact your CBT cycle.
Understanding the Anger Iceberg helps people recognize that anger is often a secondary emotion masking deeper feelings like hurt, fear, or shame. By identifying those underlying emotions, you can challenge more accurate thoughts and choose healthier responses, which interrupts the automatic CBT cycle of reactive anger and unhelpful behavior.
How does improving feelings identification skills support lower distress levels and balanced thinking?
It helps you target the correct underlying emotion and related thought patterns, making it easier to challenge distortions and lower your distress rating/use a skill.
How can using POPS help lower your distress rating?
Therapist will determine if the answer is correct :)
Explain why using Wise Mind might be hard if your distress rating is really high? What should you do first before using wise mind?
Because if your DR is high your IQ or problem solving abilities have gone down and you can't think as clearly/logically. Use a skill first!
TEAM v TEAM QUESTION: Approximately how much does a cloud weigh? Closest answer gets the points!
Approximately 1 million pounds