Deck 3: Building Personal Emotional Strengths

Question 1

All the following contribute to low self-esteem except:

A) Seeking approval from others.
B) Feeling like you have little control of your life.
C) Stepping outside of your comfort zone.
D) Striving for perfection.

Answer 1

Stepping outside of your comfort zone.

Question 2

Self-esteem is always fluctuating and changing due to all the following reasons except:

A) Your character was formed at birth.
B) You get constant feedback, praise, criticism, and evaluations from others.
C) Your self-talk can change from positive to negative and back.
D) You compare yourself to different people in your life.

Answer 2

Your character was formed at birth.

Question 3

Comparing yourself to other people has which of the following positive effect:

A) The need to constantly compete and outperform your friends and co-workers.
B) Reminding you that you may have succeeded where others have failed.
C) Improving your confidence and self-esteem.
D) Reminding yourself that there are smarter and better looking that you.

Answer 3

Reminding you that you may have succeeded where others have failed.

Question 4

Positive responses to negative self-talk include all the following except:

A) Thought stopping.
B) Reword negative self-talk to make it positive.
C) See mistakes and failures as learning opportunities.
D) Realize that it is a normal and routine party of your subconscious.

Question 5

The best action you can take to increase your self-esteem is:

A) Stay away from people.
B) Stay away from negative people.
C) Recognize your weaknesses.
D) Surround yourself with positive people.

Question 6

What steps should you take when you start negative self-talk?

A) Recognize and embrace it to allow yourself improvement.
B) Recognize that it is routine and should be incorporated into one's life.
C) Notice the negative self-talk and stop it immediately.
D) Use thought-stopping and allow yourself to continue.

Question 7

All the following are effective methods for improving self-esteem except:

A) Setting realistic goals.
B) Surrounding yourself with positive people who you can learn from.
C) Focusing on our strengths.
D) Stopping yourself with negative self-talk.

Question 8

Severe anxiety can be characterized by all the following except:

A) Phobias.
B) Calmness.
C) Shallow breathing and rapid heartbeat.
D) Dread.

Question 9

All the following are rational thoughts that can help alleviate anxiety except:

A) I can avoid my problems, but they will get worse if I do.
B) I should always get what I want.
C) Self-approval is more important than the approval of others.
D) Although some things are outside of my control, I can control my response and interpretation of them.

Question 10

All the following are techniques that promote relaxation except:

A) Watching TV.
B) Yoga.
C) Visualization.
D) Progressive muscle relaxation.

Question 11

Techniques for lowering anxiety that you may have learned as a child include all the following except:

A) Daydreaming.
B) Arts and crafts.
C) Taking exams.
D) Singing.

Question 12

Which method will not help you gain patience?

A) Enjoy the moment and do not try to rush things.
B) Mediate and learn breathing techniques.
C) Try to analyze a situation before acting.
D) Pay close attention to time to make sure you meet deadlines.

Question 13

The psychological state of "flow" is characterized by:

A) Doing things in a step-by-step manner.
B) Tackling tasks as they occur to you.
C) Involvement in a task that time seems to disappear.
D) Doing fun things.

Question 14

Reframing includes all the following except:

A) Viewing stressors in a larger context.
B) Looking on the bright side of problems.
C) Putting things off until you are ready to address them.
D) Comparing your problems to someone's who are much worse.

Question 15

People with an "internal locus of control" may display all the following actions except:

A) You have an abusive manager, so you start doing a search for another job.
B) You allow others to make decisions for you since you find it difficult to make them.
C) You have flu-like symptoms, so you call in sick at work.
D) Your supervisor is creating next month's schedule and you ask for 1^st shift instead of 2^nd shift.

Question 16

A helpful response to stress is:

A) Realizing that it may not be your fault.
B) Believing things are worse than they are.
C) Feeling sorry for yourself.
D) Isolating yourself from people.

Question 17

A positive way to process change is to:

A) Just let it happen.
B) Resist it.
C) Prioritize action related to it.
D) Wish it weren't so.

Question 18

Optimistic people believe all the following except:

A) Bad things are temporary setbacks and have specific causes.
B) They deserve good things.
C) Good things will always come to them.
D) The world is a positive, friendly place.

Question 19

The following action is the best way to help you regain your resiliency:

A) Take risks.
B) Become emotional.
C) Laugh.
D) Give to charity.

Question 20

Which of the following would be a resilient response to responding emotionally to a situation?

A) Accepting uncertainty and doing what you can.
B) Looking for shades of gray in a situation.
C) Being kind and reflective toward yourself.
D) Striving for objectivity and neutrality.