PLEASED
This part of the PLEASED skill involves engaging in physical activity for at least 30 minutes at a minimum of 3x a week, and ideally every day
EXERCISE
Primary emotions are the first emotion after something happens, True or False?
TRUE
Frustrated, annoyed, and outraged are a part of what emotion
ANGER
This skill involves reaching out to others to increase positive emotions
ATTEND TO RELATIONSHIPS
This is how often we should be attending to our self-care needs to reduce emotional vulnerability
Eating balanced meals is including in the PLEASED skill, how many times/meals should we be eating throughout the day?
3-5, 3 MEALS PLUS 1 OR 2 SNACKS OR 5 SMALLER MEALS)
Jane has to give a speech and is very shy and afraid of talking. She feels frustrated, sad, and overwhelmed. What is the primary emotion?
AFRAID/FEAR
Joy, content, and ecstatic are a part of what emotion
HAPPY
This skill involves identifying the action urge and then choosing an activity that is the opposite
Reaching out to others in our support network rather than isolating is an example of what skill: build mastery, opposite to emotion, or mood momentum
OPPOSITE TO EMOTION
This part of the PLEASED skills involves going to your doctor appointments, taking your medicine as prescribed, and seeing the doctor if you are sick
PHYSICAL HEALTH
John is getting ready for group but notices that it is raining. He hates the rain and feels anxious about being in it. He starts to worry and refuses to leave the house when asked to get in the car. What is the event?
IT’S RAINING OUT
Worried, shaken, and overwhelmed fall under what emotion
ANXIETY/ANXIOUS
This skill involves doing tasks that lead to feelings of increased competence, productivity, confidence, etc. Examples include doing chores, making meals, brushing your teeth, etc.
There are short-term positive experiences and long-term positive experiences. Name a long-term positive experience.
ANSWERS VARY, EXAMPLES: collecting things, plan a vacation, take a new class, learn an instrument, an art, or a craft, join a sports team, save $ for something you want, redecorate/think about redecorating, spend time with someone special
This mood-altering substance mimics symptoms of anxiety and should be used in moderation or avoided if you struggle with anxiety
CAFFEINE
John is getting ready for group but notices that it is raining. He hates the rain and feels anxious about being in it. He starts to worry and refuses to leave the house when asked to get in the car. What are the after effects?
HE STARTS TO WORRY AND REFUSES TO LEAVE HOUSE
Nervous, panic, and terror fall under what emotion
FEAR
This skill focuses on engaging in activities that are mood congruent (the same) to continue positive moods
MOOD MOMENTUM
Joan just found out her favorite TV show is cancelled and she feels angry and sad. Normally she yells when she feels this way. How can she use opposite to emotion to help?
ANSWERS VARY, EXAMPLES: TAKE DEEP BREATHS, TAKE A WALK
How many hours of sleep is ideal for balanced sleep
7-10 HOURS
Describe what an action urge is
WHAT WE WANT TO DO/WHAT OUR EMOTIONS ARE COMPELLING US TO DO
Sorry, regret, embarrassed fall under what emotion
GUILT/GUILTY
This skill requires us to schedule activities (activities that we might enjoy, that might be fun, etc.) into our daily routine to increase positive emotions
BUILD POSITIVE EXPERIENCE
Tanya’s boyfriend just broke up with her and she feels sad. How can she use opposite to emotion?
ANSWERS VARY, EXAMPLES: EXERCISE, DO A POSITIVE ACTIVITY, WATCH A FUNNY MOVIE, SPEND TIME WITH FRIENDS