Understanding & Naming Emotions
Name two (2) things emotions do for you.
Motivate & Organize; Communicate & Influence Others; Communicate to Self
Which of the following is NOT a way to “Check the Facts”
a) Ask: What is the Emotion I want to change?
b) Ask: Am I assuming a threat?
c) Cause a catastrophe
(c) Cause a Catastrophe
Name two (2) of four (4) ways to build Short-Term Positive Experiences
Pleasant Events List;
Do one (1) thing daily;
Avoid Avoiding;
Be Mindful of Pleasant Events
Name two (2) ways to practice loving your emotion
Respect your emotion;
Do not Judge your emotion;
Practice Willingness;
Radically Accept your emotion.
Which of these makes it hard to Regulate Emotions:
a) Biology
b) Lack of Skill
c) Moodiness
d) All of the above
e) None of the above
d) All of the above
Asking yourself “What is the event prompting my emotion” is an example of which skill?
How to “Check the Facts”
Which of these does NOT “Attend to Relationships”?
a) Repair old Relationships
b) Ignore new relationships
c) Work on current relationships
d) End destructive relationships
Ignore new relationships
How would you observe your emotion?
a) Try to Block or Suppress you emotion
b) Try to get rid of your emotion
c) Experience your emotion as a WAVE, coming & going
(c) Experience your emotion as a WAVE
True or False: Emotional reactions can give important information about a situation. Emotions can be signals or alarms that something is happening.
True
What is the “Opposite Action” of Fear?
Approach / Don’t Avoid
Treating Physical Illness is part of which skill set?
PLEASE
Two (2) ways to Trouble-Shoot Emotion Regulation
a) Check your Biological Sensitivity
b) Check your Mood
c) Ignore your Reinforcers
d) A & B
(d) A & B
True or False: Biological changes occur with emotions
True
What is the “Opposite Action” of Anger? Name one (1) action (Hint: there are 3)
Gently Avoid, Take a Time Out, Be Kind
True or False- Avoid caffeine, nicotine, alcohol, heavy meals and exercise is NOT an effective Sleep Protocol
False
Name two (2) ways to “Let Go of Emotional Suffering”
(a) Observe your emotion;
(b) Practice Mindfulness of Body Sensations;
(c) Remember you are not your emotion;
(d) Practice loving your emotion
Which comes first:
(a) Prompting Event, or
(b) Secondary Emotion
(a) Prompting event
Identify your Goal” & “Brainstorming” are two (2) steps of what process? (Hint: There are seven (7) steps)
Problem-Solving
Name Two (2) of seven (7) steps towards Accumulating Positive Emotions Long-Term
(a) Avoid Avoiding;
(b) Identify values that are important to you;
(c) Identify one value to work on now;
(d) Identify a few goals related to this value;
(e) Choose one goal to work on now;
(f) Identify small action steps toward your goal;
(g) Take one action step now.
Checking your Biological Sensitivities would include:
Ignore physical illness
Eat lots of junk food
Take my medications as prescribed
(c) Take my medications as prescribed.