Accumulating positive Emotions
What does it mean to accumulate positive emotions?
Intentionally creating opportunities to experience pleasure, connection, enjoyment, meaning, or other positive emotions.
What is the goal of building mastery?
To create a sense of competence and confidence by doing something challenging or meaningful.
What does it mean to cope ahead?
Planning and mentally rehearsing how you want to respond to a situation before it happens.
What board game includes Boardwalk and Park Place?
Monopoly
True or False: PLEASE skills are supposed to be completed perfectly every single day.
False. They're tools for reducing vulnerability, not another checklist to fail.
True or False: Accumulating positive emotions means you should try to feel happy all the time.
False. The goal is to create more positive experiences, not eliminate difficult emotions.
True or False: You have to be good at something for it to count as mastery.
False. The point is practicing and experiencing yourself as capable, not being perfect.
True or False: Cope Ahead is only useful when you know something bad is going to happen.
False. It can be useful for any predictable situation that may bring strong emotions or challenges.
What is the only mammal capable of true flight?
A bat!
What does the "P" stand for in PLEASE
Physical: see healthcare providers and take medications.
Name two ways someone could accumulate positive emotions without spending money.
Answers may include listening to music, calling a friend, watching something funny, being outside, creating something, playing a game, reading, dancing, or doing a hobby.
Someone finishes a difficult assignment they've been avoiding. Which ABC PLEASE skill did they practice?
Build Mastery.
Name one thing you should identify when creating a cope-ahead plan.
Possible emotions, urges, barriers, coping skills, or how you want to respond.
Which came first? Sharks or trees
SHARKS
Someone is exhausted, hasn't rested, is overstimulated, and has been pushing themselves to be productive all day. Which parts of PLEASE might be relevant?
Sleep/rest/self-care/play and limiting unhelpful stimuli. Depending on the situation, other PLEASE skills could also be relevant.
Someone says, "I'll do fun things once I'm caught up on everything else." Which ABC PLEASE skill could challenge this mindset?
Accumulate Positive Emotions.
Why might building mastery help with emotion regulation?
It can increase confidence, competence, and the belief that "I can handle difficult things."
You know you're going to have a difficult conversation tomorrow. Give one example of how you could use Cope Ahead.
Imagine the conversation, anticipate possible reactions, identify your emotions and urges, and decide ahead of time how you want to respond.
What is the largest living structure on Earth?
Great Barrier Reef
What do the final two letters stand for?
S = Sleep, rest, engage in self-care, play.
E = Wiggle, stretch.
What is the difference between accumulating positive emotions in the short term and building positive experiences over time?
Short-term positive emotions come from things we can do in the moment, while longer-term accumulation involves intentionally building a life with meaningful, enjoyable, and connecting experiences.
Someone says, "If I can't do it perfectly, there's no point." What could be a more mastery-focused approach?
Focus on effort, practice, progress, or completing a manageable challenge rather than requiring perfection.
Why is mentally rehearsing a skill before a stressful situation potentially helpful?
It allows you to practice your response when you're calmer, making it easier to remember and use the skill when emotions are stronger.
What is the largest species of dolphin?
Orca (Killer Whale)
Why might ABC PLEASE be particularly useful when someone is already emotionally overwhelmed?
Because reducing physical and emotional vulnerability can make it easier to access other coping and emotion-regulation skills.