What to say to yourself when you feel angry or sad (examples)

📚 Quick Study Guide

🧠 Acknowledge Your Feelings: Start by recognizing and validating your emotions without judgment. 😌 Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer a friend. 🧘 Use Affirmations: Repeat positive statements to challenge negative thoughts. ⏱️ Take a Break: Step away from the situation to gain perspective. 🗣️ Reframe Your Thoughts: Try to look at the situation from a different angle. 📝 Focus on What You Can Control: Identify and address actionable steps. 💖 Remember Your Strengths: Remind yourself of your past successes and abilities.

Practice Quiz

1. Which of the following is an example of acknowledging your feelings?
   1. Ignoring your emotions.
   2. Saying, "I am feeling angry right now."
   3. Blaming others for your feelings.
   4. Suppressing your emotions.
2. What does self-compassion involve?
   1. Being critical of yourself.
   2. Treating yourself with kindness and understanding.
   3. Ignoring your own needs.
   4. Comparing yourself to others.
3. Which of the following is a positive affirmation?
   1. "I always fail."
   2. "I am not good enough."
   3. "I am capable and strong."
   4. "Nothing ever goes right for me."
4. Why is it important to take a break when feeling angry or sad?
   1. To avoid dealing with your emotions.
   2. To gain perspective and calm down.
   3. To blame others for your problems.
   4. To suppress your feelings.
5. What does it mean to reframe your thoughts?
   1. Ignoring your thoughts.
   2. Looking at the situation from a different angle.
   3. Holding onto negative thoughts.
   4. Avoiding thinking about the situation.
6. How can focusing on what you can control help when you're feeling down?
   1. It makes you feel more helpless.
   2. It allows you to take actionable steps.
   3. It makes you blame others.
   4. It makes you ignore the problem.
7. Why is it important to remember your strengths?
   1. To become arrogant.
   2. To remind yourself of your capabilities.
   3. To ignore your weaknesses.
   4. To compare yourself to others.