Check the Facts
What is the difference between a fact and an assumption?
Answers may vary: A fact is something we know or can verify. An assumption is an interpretation or conclusion we’re making.
What is an action urge?
The impulse or urge an emotion creates that makes us want to do something.
What is one of the first step you should do when using Problem Solving?
Clearly identify what the actual problem is.
Can you name the 4 steps of Problem Solving?
1. Describe the problem about the situation.
2. Identify your goal to name what you can see yourself taking action on.
3. Brainstorm solutions and choose one.
4. Act on it and evaluate—re-evaluate, if needed
True or False: Just because an emotion feels strong, it means the situation is as serious as the emotion feels.
False. Strong emotions can influence how we interpret a situation.
True or False: Opposite Action means acting against an unhelpful action urge when the emotion doesn't fit the facts or isn't effective.
True. Opposite Action means acting opposite to an unhelpful action urge when the emotion doesn't fit the facts or when following the urge isn't effective.
When is Problem Solving useful?
Answers may vary: When there is a real, changeable problem that can be addressed through action.
You’re angry after an argument and your urge is to send a long, harsh text. Before using Opposite Action, what should you consider?
Whether the anger fits the facts and whether acting on the urge would be effective. If not, you might choose an action opposite to the urge, such as pausing rather than sending the message.
What are we trying to determine when we Check the Facts?
Whether our interpretation of the situation matches the actual facts and whether the emotion fits the situation.
What is the goal of Opposite Action?
To change an ineffective emotional response or action urge by intentionally doing something different from the urge.
You have identified a problem, identified your goal, and come up with several possible solutions. What should you do next?
Consider the possible solutions and choose one.
You get a short text from your friend that says, “Okay.” You immediately think, “They’re definitely annoyed with me.” What would you want to check before deciding that interpretation is true?
What you actually know versus what you're assuming. There may be other explanations for the response.