Understanding and Describing Emotion
model for describing emotions
Decrease Emotional Vulnerability
Build mastery
General DBT, Mindfulness and Dialectics
100

This is one of the things that emotions do for you (reasons we have emotions).

What is motivate us, communicate to others, or communicate to ourselves? (ER 4)

100

A situation or event that has triggered an emotion.

What is prompting event

100

The skill that includes building more pleasant experiences into your life now.

What is accumulate positives - short term? (ER 15)

100

Three things you can do to increase the likelihood of restful sleep.

Consistent schedule Avoid caffeine, nicotine, exercise late in the day Keep room dark and cool (other options ER 20B)

100
The two components of wise mind.
What are reason mind and emotion mind?
200
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, and emotional myths.
What makes it hard to regulate your emotions? (ER 4)
200

the thoughts about the event that make you feel that way

What is interpretation or self talk

200

Making changes in your life that are in line with your values, which leads to more positive things happening in the future.

What is accumulate positives - long term? (ER 17)

200

Observing your emotion mentally and physically without judgment or attachment, respecting that the emotion exists.

What is mindfulness of current emotion?

200
The three WHAT skills in mindfulness.
What are observe, describe, and participate?
300
A challenge for the myth that there is a right way to feel in every situation.
What is the statement "emotional reactions are different for each person"? (or similar) (ER 4A)
300

What I feel like doing

What is an action urge?

300

A key factor in building mastery.

What is building a sense of accomplishment, gradually increasing difficulty, planning for success, or looking for a challenge? (ER 19)

300

same time sleep/wake, avoid caffeine after lunch, avoid heavy exercise before bed, avoids drugs and alcohol

What are 3 ways you can develop a healthier sleep routine

300
The three HOW skills of mindfulness.
What are effectively, one-mindfully, and non-judgmentally?
400
Mistaken beliefs about emotion that keep us from practicing emotion regulation.
What are myths about emotions? (ER 4)
400

An example of taking opposite action for anger.

What is do something nice / use gentle approach / take a time out? (or similar) ER 10

400

doing the opposite action from your urge

what is acting opposite?

400

doing something you're good at every day

what is build mastery?

400
Examples of the principle of dialectics.
What are walking the middle path, finding the synthesis between opposites, more than one things can be true at the same time, using AND instead of OR, letting go of extremes? (or similar)
500
The one part of emotion that is not able to be deliberately changed by the person experiencing the emotion.
What is brain changes / neural firing? (ER 5)
500

guilt, shame, worthlessness, rage, anxiety

What are common secondary emotions?

500

The 5 steps to the PLEASE skill that includes taking care of your body to reduce vulnerability to negative emotions.

treat PhysicaL illness balanced Eating Avoid mood-Altering substances balanced Sleep get Exercise

500

reduce vulnerability to emotion mind and identify and manage emotions and understand their purpose.

The goal of emotion regulation

500
The reason for doing a chain analysis.
What is to analyze a problem behavior and figure out how to skillfully avoid the behavior in the future? Bonus: as well as correct the damage done by the problem behavior
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