Emotion Regulation
ABC PLEASE
Skills to Change Emotions
Emotions 101
Miscellaneous
100
Understanding and naming your emotions, decrease frequency of unwanted emotions, decrease emotional vulnerability, and decrease emotional suffering 

What are goals of Emotion Regulation?

100

Treating Physical Illness, balanced eating, avoiding mood-altering substances, sleep hygiene and exercise to take care of the mind by taking care of body.

What is the PLEASE skill?

100

A skill for doing the opposite of what you feel

What is opposite action?

100

How you feel when an important goal is blocked, accompanied by muscles tightening and fists clenching, an urge to blame others, and expressions including verbally attacking others

What is anger?

100

The DBT module with skills for regulating emotions

What is Emotion Regulation?

200

a flowchart including prompting event, interpretation, vulnerability factors, biological changes, expressions, emotion name, and aftereffects

What is a Model for Describing Emotions?

200

A skill to help you master something difficult

What is Build Mastery skill?

200

to examine your thoughts, interpretations, and assumptions of an event to see if your emotion fits the facts 

What is Check the Facts skill? 

200

How you feel when your life or wellbeing is threatened, your heart is racing, and you want to run away or avoid

What is fear?

200

There is a right way to feel in every situation

What is a myth about emotions? 

300

Mistaken beliefs about emotions that get in the way of your ability to regulate emotions

What are myths about emotions? 

300

Doing one pleasant event each day

What is Accumulating Positive Emotions Short-Term skill?

300

To identify your goal, brainstorm solutions, choose one solution, put it into action, then evaluate the results

What is Problem Solving skill? 

300

How you feel when reality exceeds your expectations and you smile and are talkative with others

What is happiness? 

300

Being emotional means being out of control

What is a myth about emotions? 

400

Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, and emotion myths

What are factors that makes it difficult to regulate your emotions? 

400

Making a plan ahead of time for difficult situations or difficult emotions

What is Cope Ahead skill?


400

How we practice Opposite Action skill

What is "all the way"?

400
What your feeling of anger is called, when your first (primary emotion) is actually fear

What is a secondary emotion? 

400

Taking action steps toward goals that are in alignment with your values

What is Accumulating Positive Emotions Long-Term? 

500

The 3 functions of emotions

What is communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.

500

To reduce vulnerability to Emotion Mind. 

What is the function of ABC PLEASE skills?

500

The skill you can use when your emotion does not fit the facts, or acting on the emotion is not effective

What is Opposite Action?

500

I did something bad vs. I am a bad person

What is the difference between guilt and shame? 

500
Surfing the wave of your emotion

What is Mindfulness of Current Emotions skill? 

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