Understanding Emotions
Name 3 of the 10 emotions detailed in the DBT-A binder
Anger, Disgust, Envy, Fear, Happiness, Jealousy, Love, Sadness, Shame, Guilt
True or False: I can choose to stop feeling sad, anxious, angry, etc.
False - We can use these skills to influence our emotional experience or resist acting on emotional action urges, however, once an emotional response is prompted, we can't "stop" it (suppressing it does not mean it's actually gone away!!)
True or False: When Checking the Facts, you imagine everything turning out okay.
False - This skill is about imagining how you would cope well, even if the threat/catastrophe occurs!
What are the 4 skills for reducing vulnerability to emotion mind?
Accumulate Positives (ST and LT)
Build Mastery
Cope Ahead
PLEASE
Name 2 of the 6 factors that make it hard to regulate your emotions
1. Biology
2. Lack of skill
3. Reinforcement of emotional behaviors
4. Moodiness
5. Emotional overload
6. Emotional myths
Emotions 1) give us information, 2) communicate to, and influence, others, and 3)...?
Motivate and prepare us for action
Name the 3 skills you could use to change your emotional response
Check the Facts, Opposite Action, and Problem Solving
What is opposite action? (provide an example to explain)
Opposite action is acting opposite to an emotion's action urges when the emotion does not fit the facts or when acting on your emotions is not effective.
Examples:
Fear: The action urge is to run away; OA would be to approach.
Anger: The action urge is to attack; OA would be to gently avoid or be a little nice
Sadness: The action urge is to isolate; OA would be to get active
Shame: The action urge is to hide; OA would be to expose yourself
Give 3 examples of Accumulating Positives in the ST
Answers Vary *done mindfully...*
Light a candle
Take a walk
Listen to music
Enjoy a chocolate
Think about a favorite memory
Donate items you're no longer using
Describe 2 of the 4 "steps" or aspects of The Wave Skill (Mindfulness of Current Emotions)
- Experience your emotion as a wave
- Practice mindfulness of emotional body sensations
- Remember you are not your emotion
- Don't judge your emotion or hold onto it
Name 3 reasons that may make it hard to regulate your emotions
Biology, Lack of Skill, Reinforcement of Emotional Behavior, Moodiness, Emotional Overload, Emotion Myths
Identify and describe at least 3 of the 6 steps for Checking the Facts
1. Ask: What is the emotion I want to change?
2. Ask: What is the event prompting my emotion?
3. Ask: What are my interpretations, thoughts, and assumptions about the event?
4. Ask: Am I assuming a threat? (What is the probability of it occurring?) Cope ahead for threat.
5. Ask: What is the catastrophe? (What is the probability of it occurring?) Cope ahead for catastrophe.
6. Ask: Does my emotion and/or its intensity fit the actual facts?
What skill do you use before you decide if Opposite Action or Problem Solving is going to be most helpful?
Check the Facts - determine if the emotion, it's duration, intensity, or action urges are accurate/effective!
What does PLEASE stand for and focus on?
P - Treating physical illness
L - Getting light and air
E - Balanced eating
A - Avoiding mood-altering substances
S - Balanced sleep
E - Getting movement/exercise
Take care of your mind by taking care of your body. Decreasing vulnerabilities to emotion mind.
Which example is the more effective thought to have when practicing the WAVE skill?
A) There's no reason to feel anxious right now. I just need to focus on something else.
B) It's really hard to feel anxious. I can ride this out.
B! This statement is self-validating and encouraging - it doesn't hold onto the emotion or push it away.
Challenge this emotion myth: "Emotional truth is what counts, not factual truth"
Ex. Both emotions and observable facts give me valuable information about my experience
Identify and describe at least 3 of the 7 steps for Problem Solving
1. Figure out and describe the problem situation
2. Check the Facts to make sure you have the right problem
3. Identify your goal in solving the problem
4. Brainstorm list of solutions (don't filter!)
5. Choose a solution that fits the goal and is likely to work (Do Pros and Cons!)
6. Put solution into action
7. Evaluate outcome and go back to step 5 if needed
Give at least 3 ideas of Problem Solving solutions for the following situation: Your friend continues to "trauma dump" on you, and it's getting hard for you to deal with emotionally.
*Answers may vary*
Use DEAR MAN/FAST skills for friend to ask if I'm open to hearing about their difficulties before sharing
Block the friend on all platforms, ignore them at school
Let them know I feel uncomfortable when they do it again
Offer to help them find a therapist and make an appointment
What are the 4 key components to the Build Mastery skill?
1. Plan on doing at least one thing each day to build a sense of accomplishment
2. Plan for success, not failure
3. Gradually increase the difficulty over time
4. Look for a challenge
Name 3 of the 6 factors you would check when you are troubleshooting ER Skills ("When what you are doing isn't working")?
1. Check your biological sensitivity
2. Check your skills
3. Check for reinforcers
4. Check your mood
5. Check for emotional overload
6. Check for emotional myths getting in the way
Name (at least) 3 components of an emotional response
Prompting Event, Vulnerability Factors, Thoughts, Body Changes (inner), Action Urges, Face and Body Language (external), Actions, Aftereffects, Prompting Event #2
Provide an example of using opposite action for fear, and an example of problem-solving fear.
Opposite Action (Unjustified Fear): Do what you are afraid of, approach what you are afraid of, do what gives you a sense of control and mastery
Problem-solving (Justified Fear): Freeze/run if danger is near, remove the threatening event, avoid the threatening event
Your best friend hangs out with another friend on NYE without you. You're feeling jealous at a level 80 and want to confront your friend, and tell them how sad and lonely they made you feel. Use the outline to Check the Facts regarding this situation.
1) Observe/Describe prompting event: "XYZ happened, and I feel ABC"
2) Assumptions and other possible interpretations of the situation
3) What is the threat? How probable is the threat to happen?
4) What is the catastrophe?
5) What skills would I use to cope well with the catastrophe?
6) Does my emotion/it's intensity/action urge fit the facts?
*Answers can vary*
1) Observe/Describe prompting event: "Jess hung out with Becky without me, and I feel jealous and left out."
2) Assumptions and other possible interpretations of the situation: I'm assuming Jess hates me, and it's possible she wanted to make sure Becky didn't feel left out with both of us there.
3) What is the threat? How probable is the threat to happen?: The threat is Jess isn't going to be my friend anymore, and like Becky more. This is 30% probable - we've been friends for a long time and work through our problems. Responding understanding in this situation makes it more likely we'll stay close friends.
4) What is the catastrophe?: Jess is no longer my friend, I don't have any friends at school, and I'm a lonely outcast.
5) What skills would I use to cope well with the catastrophe?: Self-validation, dialectical thinking, problem solving to find new friends and opposite action to use GIVE with people I want to spend more time with.
6) Does my emotion/it's intensity/action urge fit the facts?: No, although understandable, that intensity does not fit the facts and acting is NOT effective!
Create a Cope Ahead plan for finding out you received a C- in science and will need to follow up with your parents.
Answers vary
*Steps to Coping Ahead...*
1. Describe the situation
2. Decide what skills you are going to use
3. Imagine the situation
4. Rehearse coping effectively
5. Practice relaxation after rehearsing
What is a "skills breakdown point" and what is important to focus on when you are at skills breakdown?
Skills breakdown (7 or higher on the "SUD" thermometer)
- Your distress is extreme
- You are overwhelmed
- You cannot focus your mind on anything but the emotion itself
- Your mind shuts down; your brain stops processing information
- You cannot solve problems or use complicated skills
What to focus on:
CRISIS SURVIVAL SKILLS
- TIP your body chemistry
- DISTRACT using Wise Mind ACCEPTS
- Self-Soothe with 5 senses
- IMPROVE the Moment
- Use coaching!!