Model of Emotions
The name for the event that happens to set off an emotion
What is prompting event?
What is exercise?
This is the name for the things emotions want us to do.
What are action urges?
This is the skill you use when you notice that your emotions/thoughts are extreme because you might be jumping to conclusions or making assumptions.
What is check the facts?
This is the internal experience of emotions like racing heart, tightness in your chest, or difficulty breathing.
What are sensations?
This is where you focus on eating the right amount (not too much or too little) and focus on eating food that makes you feel energized and emotionally well.
What is balanced eating?
Approaching something again and again to build a sense of control and mastery is the opposite action for this emotion.
What is anxiety or fear?
This is the skill you use when you have a problem and need to fix it in order to feel better.
What is problem solving?
This are things that take place before the prompting event that make it more likely you will have an emotional reaction.
What are vulnerability factors?
This is where you do things like take prescribed medication at the same time each day, go to regular check ups, and go to the doctor when sick.
What is treating physical illness?
Either gently avoiding or approaching with kindness is the opposite action for this emotion.
What is anger?
This is a skill you use daily to do small or big things that bring you a feeling of happiness, joy, or peace.
What is pleasant events or accumulating positive experiences?
These are what goes through your brain right after a prompting event happens.
What are thoughts?
This is where you focus on doing things to improve your sleep like having a bedtime routine, limited screen time before bed, and avoiding drinking things like caffeine before bed.
What is sleep hygiene?
Getting active and thinking dialectical thoughts is the opposite action for this emotion.
What is sadness?
This is a skill you use daily to help you feel in control, competent, and productive.
What is building mastery?
These are things you want to do because of an emotion.
What are action urges?
This is where you abstain from things that impact your mood in the moment and the next day.
What is avoiding mood altering drugs and alcohol?
Apologizing and trying to repair, changing behavior, and then letting it go and not ruminating on a behavior is the opposite action for this emotion (when it's justified).
What is guilt?
This is a skill you use to work towards long-term goals that give you a sense of purpose and align with your values.
What is accumulating positive experiences in the long-term?