Emotional Regulation
What two things have to be in balance when focusing on well-being?
Physical and Mental health
What does H.A.L.T mean and how do you use it to cope?
Hungry, angry, lonely, tired.
Is the fastest addicting drug
What is Nicotine?
______ are neither good or bad
Feelings
True or False: Suppressed emotions gets held in the body and create a host of downstream effects, including anxiety, depression, stress-related illness, all the way to substance abuse and suicide
True
What are the five senses?
Sight, hearing, taste, touch, smell
True or False: You only use coping skills when you are in distress
False, you should practice using coping skills when you are in a good mood and a bad mood. This helps your brain practice more and remember.
This is the name of the founder of AA
Who is Bill Wilson?
To manage anger, it is important to understand what your ________ are.
Triggers
What is the first step of processing emotions
To notice the emotion
Our body's automatic response when there is a perceived threat of harm
"Fight, flight, or freeze"
Healthy coping skills help us:
a.) Deal with stressors in our lives
b.) Work through our emotions and problems
c.) Process our thoughts and emotions
d.) All of the above
d.) All of the above
Using healthy coping skills allow us to take a minute and process what is happening with our emotions, stressors, thoughts, and problems.
The year AA was founded
What is 1935?
_______ is a feeling of unhappiness, gloom, or having the blues
Sadness
not talking about it
not thinking about it
pushing it deep down inside
pushing it in the back of your mind
not going near the person/thing
ignoring it
avoiding
Replacement thoughts, behavior chain, thought stopping, positive self-talk, counting backwards, grounding activity, visualization
Cognitive behavioral therapy techniques
True or False:
Coping skills are used to avoid problems in our lives.
FALSE!
Coping skills help us work through our problems and emotions. You do not want to avoid these! Avoiding is considered an unhealthy coping skill
Information or an emergency kit to help an individual from using again
What is a relapse prevention plan?
__________ is having an expectation of no good or no success
Hopelessness
What is the most important part to remember when trying to accept an emotion?
Shaming yourself feel for feeling the feeling.
Why is it important to focus on both physical and mental well-being as opposed to just focusing on one?
Mental and physical well-being are inter-connected and when one is off balance, it will affect the other.
Name the most difficult coping skill to master.
Meditation/mindfulness
Normal neurobiological event characterized by the need to increase the dose over time to obtain the original effect. (In other words, higher doses are needed to produce the same "high".)
What is tolerance?
_________ means we have a sense of powerlessness over our situation, or feeling that we are unable to help ourselves.
Helplessness
How do you allow and release emotions?
You allow your thoughts about the event and emotion to come and pass without stopping them and without making yourself feel bad for them.
You do a coping skill to help you let go of the emotion like screaming into a pillow, punching a pillow, throwing a ball at the wall, breaking things that are okay to break, boxing, exercise, running, writing in a journal, coloring, it can be anything that helps get the emotion out