EMOTIONS
True or false: There is a right way to feel in every situation?
Emotions can be different for each person/ situation.
The first skill to attempt for changing your emotional response. You want to do this first!
Check the Facts!
Name at least on thing you can do to increase the likelihood of restful sleep.
Consistent schedule, Avoid caffeine, exercise late in the day, Keep room dark and cool, Use your bed for sleeping only
True or False: The Coping Ahead skill does not require rehearsing how you will plan your future reactions?
False. Coping ahead requires planning and rehearsing in your head about how you will handle an anticipated stressful situation.
Describe what you are working on to build mastery?
Examples of biological changes for two different emotions
Possible examples:
Fear: sweating, aches in the stomach
Anger: muscle tension, clenched jaw
Name at least one step to using the Check the Facts skill.
1. Identify emotion to change 2. Identify prompting event - just the facts! 3. Identify your interpretations, thoughts, assumptions (does my emotion fit the facts?)
True or False: Drinking alcohol will help a person to be less "moody."
False! Using mood-altering substances increases vulnerability to mood dysregulation (and poor decisions).
What are values?
Values are what we find to be most meaningful and important to us.
Describe how you used Opposite Action in a situation.
One of the things that emotions do for you (the reasons we need to identify what emotion we are feeling).
To motivate us, to better communicate with others, and better understand ourselves and manage our actions.
What skill might you use if your emotion DOES fit the facts, but your urge is to engage in a behavior that does not move you toward your goal?
Opposite Action (Opposite Emotion)
Name an example of how you plan to increase your exercise over the next month.
Walk on the ward, do exercises in your room, attend Fitness group, go to Recreation at least twice per week, attend Team Sports, attend Free Time Friday....YOU CAN DO IT!
How do you Build Mastery?
By engaging in activities that build a sense of accomplishment and competence, then gradually increasing the difficulty. This will combat feelings of helplessness and hopelessness.
Describe a situation and that you used Check the Facts!
Share an example of an emotion that "fits the facts."
Possible examples:
Sadness when losing a loved one
Fear when a lion is near
Name the skill that involves: Identifying a problem, choosing a strategy to use, and practicing it in your imagination, and relaxing.
Cope Ahead
True or False: Treating Physical Illness is important to be able to effectively manage our emotions better.
True! When we don't take care of ourselves physically, we are making ourselves more vulnerable to emotional dysregulation.
Why is important to align our goals with our values to Build Positive Emotions?
When our goals align with our values, we are more likely to engage in activities/ experiences that are meaningful and increase our positive emotions.
Give an example of how you could use the skill of "Coping Ahead."
What skill are you using if you are making changes in your life that are in line with your values, which leads to more positive things happening in the future.
Accumulate positive emotions
Name the steps to Problem-Solving.
Identify the problem; Check the Facts; Brainstorm solutions; Pros and Cons if necessary; Try the Solution; Evaluate if the solution worked; If it did not work...pick another solution.
Name at least two of the 5 steps to the PLEASE skill that involves taking care of your mind by taking care of your body, to reduce vulnerability to negative emotions.
treat PhysicaL illness, balanced Eating, avoid mood-Altering substances, balance Sleep, and get Exercise
What do the three steps of ABC stand for? (What is A; B; C?)
Accumulate Positive Emotions; Build Mastery; Cope Ahead
Give an example of how you could use the Problem-Solving skill in a situation.