ABC
Watching your favorite show, sewing, going for a run, playing a game with your family.
What are accumulate positives?
Going to physical therapy for your knee injury.
What is treating Physical Illness (PL)?
Urges that go along with anxiety
Avoid, hide, escape
These sensations, thoughts, and urges are what emotion:
Your heart is racing, you're thinking 'this isn't fair', you want to yell.
What is anger?
Washing your face every morning when you get up.
What is Build Mastery?
What is Balanced Sleep?
Logging into your boyfriend's snapchat is INEFFECTIVE urge for this emotion.
What is jealousy?
Feeling depressed and wanting to stay in bed, not respond to texts, and not eat dinner with your family...are examples of what.
What are urges?
You're not going to the winter formal, so you make a plan to have a girl's night with your cousin who also isn't going.
What is Cope Ahead?
Dancing along to the new Miley Cyrus song, "Flowers".
What is exercise (E)?
Asking yourself these questions demonstrates what skill:
- am I seeing this accurately?
- are there other ways to interpret this?
- am I thinking in extremes?
What is Checking the Facts?
Observing and describing our thoughts, sensations, and urges can help us to _______
What is Build Mastery?
Enjoying a slice of cake at the birthday party and still eating dinner later.
What is Balanced Eating (E)?
Feeling depressed and making plans to go for a walk with friend VS getting out of bed and going to sit on the couch is an example of?
What is doing opposite action 'all the way'?
You feel sick to your stomach, you want to blame others and defend yourself, you want to hide forever. What are you feeling?
What is shame or guilt?
Thinking about how you can take a 504 break or blue card when you're in class with your ex-girlfriend later and you might feel sad.
What is Cope Ahead?
Having only one drink or just drinking soda at the party.
What is Avoiding Mood-Altering Substances?
When your emotions don't fit the facts or do fit the facts, but it's not effective to act on the emotions.
Ways that emotions are useful.
They give us a signal to pay attention to something important (fear in a dark alley).
Communicate with others.
Build relationships.
Make decisions about what to do.
Set goals.