Emotions 101
When you feel your emotions seem to be in control use this skill.
STOP-
Don’t react. Don’t move a muscle. Just freeze especially those muscles around the mouth. Freezing for a moment helps prevent you from doing what your emotions want you to do (which is to act without thinking). Stay in control.
What does the "A" stand for?
Accumulate positive emotions
What does the "P L" stand for?
Treat Physical Illness and take medications as prescribed.
When you plan on doing at least one thing each day to build a sense of accomplishment you are using this skill.
What is "Build Mastery"?
The state of mind in which people are most likely to act impulsively.
What is Emotion Mind
What skill is useful when you are faced with a difficult situation, it may be hard to think about how to deal with it on the spot. Give yourself some time to calm down and think.
Take a step back.
Get unstuck from what is going on. Take a deep breath and continue breathing deeply as long as you need and until you are in control. Do not let your emotions control what you do.
What is an example of Accumulate positive emotions?
Doing things that are pleasant.
What does the "E" stand for in PLEASE?
Balance eating
A DBT skill that helps you change your emotional response and make healthier decisions as a result.
What is "check the facts"?
The what skill in mindfulness where individuals sit back and look at things.
What is observe
Name the skill where you watch what is happening around you and within you, who is involved, and what are other people doing or saying.
Observe
What does the "B" stand for?
Build Mastery
What does the "A" stand for in PLEASE?
avoid mood-Altering substances
There is a difference between experiencing an emotion and ______________.
Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
What is cope ahead
If we want an emotion to go away or become less uncomfortable we use this skill
Opposite action
Give an example of build mastery?
Doing something you enjoy. Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical instrument. Practice these things to build master and in time we feel competent.
What does the "S" stand for in PLEASE?
Balanced Sleep
What are the three states of Mind in DBT?
What is wise mind, emotion mind and reasonable mind.
Opposite Action is only effective if it is done ___ ___ ___ (three words).
ALL THE WAY
What is using the reasonable mind and the emotional mind at the same time called?
What is Wise Mind
What does the "c" stand for and give an example.
Cope ahead-
plan ahead of time so that we can be prepared to cope skillfully.
What does the "E" stand for in PLEASE?
Exercise
You do not have to act on these.
What is intense emotions. All you need to do is recognize the emotion and feel it.
Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our
Emotions