Which of the following best describes a Tension Reducing Habit (TRH)?
A. Any habit that keeps you physically healthy
B. Behaviours used to relieve emotional discomfort, often temporarily
C. Habits that always improve your mood permanently
D. Activities you do only for fun
What is the main difference between a healthy habit and a TRH?
A. The duration of the activity
B. The intention behind the behaviour
C. How much time it takes to do
D. Whether it involves exercise
Which of these could be considered a TRH if used to avoid high emotion?
A. Eating a balanced meal to feel nourished
B. Going for a run to distract yourself from feeling sad
C. Calling a friend for advice on a problem
D. Journaling to process emotions
Why do TRHs fail to solve the problems that triggered the emotion?
A. They provide only short-term relief
B. They fully process the emotion
C. They make problems disappear
D. They teach the brain to handle discomfort
Which of these signs may indicate that a behaviour is a TRH?
A. Feeling happier permanently after doing it
B. Feeling more stressed if you can’t do it
C. Doing it occasionally for fun
D. Feeling no change in emotion at all
Which of the following is NOT an example of a TRH?
A. Overeating to avoid feelings
B. Venting excessively to avoid processing emotions
C. Mindful meditation to regulate emotions
D. Compulsive shopping to distract from stress
What is a common consequence of repeatedly relying on TRHs?
A. Building emotional resilience
B. Experiencing guilt, shame, or regret
C. Solving the original problem permanently
D. Feeling less stress over time
If you can’t engage in a habit and your tension increases, what does this suggest?
A. It’s a healthy habit
B. It may be an emotionally avoidant behaviour (TRH)
C. You’re improving your emotional intelligence
D. You’re fully processing your feelings
Which strategy aligns with replacing a TRH with a healthier habit?
A. Ignore the emotion and keep busy
B. Identify the TRH and choose a non-avoidant coping tool
C. Double down on the TRH to feel better faster
D. Avoid all emotional experiences
Why is it important to map your emotional escape plan?
A. To justify continuing TRHs
B. To identify patterns and develop sustainable coping strategies
C. To eliminate all enjoyment from life
D. To increase reliance on distractions