Emotions
These are reasons why we have emotions (name one reason why emotions are a good thing)
1. Emotions give us information
2. Emotions communicate to, and influence others
3. Emotions motivate and prepare us for action
What does the A in "ABC PLEASE" stand for?
Accumulating positive emotions
What does the PL stand for in PLEASE?
What does "acting opposite" mean?
Act opposite to the action urge when the emotion is doing more harm than good
What are the steps of the wave skill?
1. Experience your emotion
2. Practice mindfulness of emotional body sensations
3. Remember: you are not your emotion
4. Don't judge your emotion
What might be a way that anxiety benefits us?
Example: to protect us from dangerous situations
What does the B in "ABC PLEASE" stand for?
Build mastery (learn skills)
What does the first E in PLEASE stand for?
Balance eating
What is the opposite action for anger?
Gently avoid
What is the purpose of the "check the facts" skill?
To ensure that you are interpreting a situation correctly, and to explore whether there might be other explanations or perspectives to consider.
What might be an example of the purpose of anger?
Ex: Tells us when something might be wrong or unjust
What does the C in "ABC PLEASE" stand for?
Cope ahead of time with emotional situations
What does the A in PLEASE stand for?
Avoid mood-altering drugs
What is the opposite action for sadness?
Get active
Why might you use the "problem solving" skill steps?
What might be an example of the purpose of sadness?
Ex: to show us the importance of something, to show us when something might be missing, to allow us to reflect on what matters to us
Name 3 activities you might do when using the "accumulating positive emotions" skill.
Ex: watch a movie, call a friend, listen to music, etc.
What does the S in PLEASE stand for?
Balance sleep
Approach
What is mindfulness?
Being fully present in the moment, not focusing on the past or future. Being non-judgmental and aware.
What might be an example of the purpose of joy or happiness?
Ex: to indicate that we are happy, to indicate wellbeing
How do you use the "cope ahead" skill?
1. Describe the situation that may cause negative emotions-check the facts
2. Decide what DBT skills to use
3. Imagine the situation in your mind as vividly as possible
4. Practice coping effectively in your mind
What does the second E in PLEASE stand for?
What is the opposite action for jealousy?
Let go of controlling others' actions (when it does not fit the facts or is not effective)
tWhat is the purpose of the "build mastery" skill?