Basics
What is the difference between a physical symptom and an emotional symptom?
Physical symptoms show up in the body (like tension or fatigue) while emotional symptoms involve feelings or mood changes.
What is one healthy way to express anger?
Talking it out, taking space, or using physical movement like walking
What is one grounding technique that uses your senses?
Naming things you can see, hear, or touch.
What is one distress tolerance skill that helps you calm your body
A. Splash cold water on your face
B. Hold something cold
C. Color
D. both A and B
D. both A and B
What is one physical sign that you might be feeling stressed?
Tight Muscles, Fast Heartbeat, Stomach Discomfort
What is one way to tell the difference between a current stressor and a trauma reminder?
Checking the environment, noticing body cues, and grounding to see if the threat is real or a memory
Why is it helpful to express emotions instead of bottling them up?
It prevents emotional overload and helps others understand your needs.
How does grounding interrupt spiraling thoughts?
They bring your attention back to the present.
What does "ride the wave" mean
letting an emotion rise and fall without acting on it
what is the term for the body's natural reaction to danger or intense stress?
Fight-Flight-Freeze response
Why might someone feel symptoms even when nothing dangerous is happening?
The brain can misread cues based on past stress or fear, activating the body’s alarm system
What is one sign that an emotion is building before it becomes overwhelming?
Physical cues like tight chest, clenched jaw, or irritability
What is one difference between healthy coping and unhealthy coping?
Healthy coping helps long‑term whereas unhealthy coping only numbs or avoids
Why is distraction sometimes a helpful short‑term skill?
It gives your brain time to settle before problem‑solving.
what does the phrase "your body keeps the score" mean in simple terms
The body can remember stress or fear even when your not thinking about it
What is one reason a therapist might ask you to track your emotions or thoughts?
To notice patterns and understand what triggers certain feelings
What is emotional avoidance?
Trying not to feel or express emotions, which can make them build up over time
Do you use coping skills before, during, or after a crisis?
Before
What is the goal of distress tolerance skills?
They help prevent impulsive decisions and allow clearer thinking
what is one reason someone might react strongly to something like smell, name, location, etc
what part of the brain becomes more active when someone feels threatened, even if the threat isnt actually present
A. The Amyglada
B. Hippocampus
C. Fornix
D. Mammillary Body
A. The Amyglada - primary role in processing memory, storage of memories associated with emotions, and decision making
What is one reason someone might feel emotionally “numb” or disconnected?
The brain may be trying to protect them from overwhelming feelings
Why do coping skills work differently for different people?
Everyone has unique experiences, triggers, and ways their body responds to stress
What is the purpose of “self‑soothing” skills?
To calm the body and mind
What is hypervigilance?
Feeling overly alert or on edge, as if something bad might happen