SOS Programs

For teens & adults

Stress & self-talk: a quick self-reflection

A gentle look at the everyday habits that shape how you feel.

8 questions About 3 minutes Scored privately in your browser

The way we talk to ourselves has a lot to do with how we feel. This short self-reflection is based on the SOS "ABCs of emotions," a simple idea that our beliefs and self-talk (not just the events around us) shape our emotions. Answer honestly and kindly, and see what you notice about your own everyday habits.

This is an educational self-reflection based on the SOS "ABCs of emotions." It is not a psychological test, screening, or diagnosis, and it cannot tell you anything about your mental health. There are no right or wrong answers, and your results simply point to everyday habits you might explore. If you are struggling with anxiety, anger, sadness, or stress, please reach out to a qualified mental-health professional who can offer real support.

  1. 1. When something upsets you, how often do you notice the thoughts or self-talk running through your mind?
  2. 2. How often do you catch yourself using words like "should," "must," or "have to" when you think about yourself or others?
  3. 3. When you start to feel angry, what usually happens next?
  4. 4. When a worried or worst-case thought pops up, how do you tend to handle it?
  5. 5. How often do your thoughts fall into "all-or-nothing" terms, like total success or total failure, always or never?
  6. 6. After a setback or a disappointment, how do you usually bounce back?
  7. 7. When something happens, how well do you separate the event itself from the meaning you give it?
  8. 8. When you catch a self-critical or self-defeating thought, what do you tend to do with it?

Want to build on what you noticed?

SOS Help for Emotions is a plain-language, self-help guide to the ABCs of emotions and practical skills for handling anxiety, anger, and low moods. It's a friendly next step for anyone curious about the ideas in this reflection.

Explore SOS Help for Emotions Find it on Amazon

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