Emotion Regulation
Name three emotions
Possible answers:
Happy, sad, angry, anxious, fearful, excited, love, anticipation, bored, frustrated
Describe a mindfulness activity we’ve done this year?
Possible answers include:
1) Mindful Eating
2) Paced Breathing or Boxed Breathing
3) Progressive muscle relaxation
4) Snap, crackle, pop
5) Mindful Stretching
5) Zen Counting
True or false, emotions come with urges that push us to act in certain ways
True
Crisis Survival Skills help you solve the problem
(True or False)
False. Crisis survival skills help us cope with strong emotions that occur when we can't solve the problem
Emotions are bad
(True or False)
False.
Emotions in and of themselves are not bad or good.
Name a physical sensation associated with anger
Possible answers: muscles tightening, teeth clamping together, feeling your face flush
What is mindfulness?
Being aware of the present moment without judgment
Jane is feeling sad. Instead of staying inside and staying in bed, name two opposite actions you would recommend she do instead?
Could be a variety of answers related to getting active.
Give an example of V (Vacation) from the IMPROVE skill.
Mental vacation, imagining yourself in your happy place, taking a walk, going to a coffee shop, going to a friends house, etc.
Being emotional means being out of control (true/false)
False
Name a behavior associated with anger
Possible answers: physically/verbally attacking, frowning/mean expression, slamming doors/stomping
Name the five senses
Taste, hearing, touch, smell, sight
Urge: Attack
Opposite Action: gently avoid
What is one skill or behavior you can do when you are feeling overwhelmed to help you calm down
Answers will vary: TIPP, IMPROVE, ACCEPTS
Every Crisis Survival Skill will work every time
(True or False)
False
Name one thought, one physical sensation, and one behavior associated with anxiety.
What are some components of mindfulness?
Controlling your attention; Throwing yourself into the present moment; being non-judgemental; being aware; having an opened mind
Opposite Action can't help you change an emotion when the emotion isn't helping you or decrease the intensity of unwanted emotions when it's very painful
False. It can help you change an emotion or decrease the intensity of the unwanted emotion.
Why bother coping with painful emotions/situations?
Pain is a part of life and can't always be avoided, if you can't deal with your pain, you may act impulsively, when you act impulsively, you may end up hurting yourself, someone else, or making the situation worse
When you're using your Wise Mind, you're integrating or bringing together your emotional mind and your reasonable mind.
(True or false)
True
Hunger, sleep deprivation, pain, and illness can make us more vulnerable to experiencing strong emotions
(True or False)
True. Hunger, sleep deprivation, pain, and illness are examples of vulnerability factors
Why is practicing mindfulness important?
Possible answers: gives you choices and more control over your behavior; reduces emotional suffering and increases pleasure & sense of well-being; helps you focus attention; increases compassion for others.
Opposite Action works best when it's done all the way
True.
•Opposite Behavior
•Opposite words and thinking
•Opposite facial expression, voice tone, and posture
How can mindfulness help you survive a crisis?
What are our names?
Maria and Naila