Understanding and Naming Emotions
Bio Changes: Muscles tightening, face gets hot, teeth clenched,
Prompting event: Having a goal blocked, you or someone you care about is being attacked/threatened
What is anger?
(ER Handout 6, p214)
The skill that allows us to determine whether our emotional reaction fits the facts of the situation. Which can often regulate our emotions
What is Check the Facts?
(p. 228)
1. Doing pleasant things that are possible now/immediately
2. Making meaningful changes in your life to facilitate a long-term Life Worth Living
What is:
1. Accumulating Positives in the Short-Term (p248)
2. Accumulating Positives in the Long-Term (p252)
Steps to practice the skill:
1. Observe your emotion
2. Practice mindfulness of body sensations
3. Remember: you are not your emotions
4. Practice loving (or welcoming) your emotions
What is Mindfulness of Current Emotions?
(p. 264)
1. Motivate us for action
2. communicate to (and influence) others
3. communicate to ourselves
What are the three major functions of emotions?
(p. 210)
First ask: "Does this emotion fit the facts?"
Then ask: "Is acting on this emotion effective?"
What is 'Opposite Action and Problem solving: Deciding Which to use' (ER Handout 9, p230)
The skill that harnesses our imagination to be prepared for stressful/difficult events
What is cope ahead?
(p. 256)
Our way of increasing the likelihood that we will cope effectively during 'skills breakdown point'
What is Skills Breakdown Plan?
(p. 265)
What is the model of emotions?
(p. 213)
The skill that we use when your emotion does NOT fit the facts or acting on the emotion is NOT effective
What is Opposite Action?
(p. 231)
The skill that takes care of our body/physiology to increase our emotional resilience
What is the PLEASE skill?
(p. 257)
The point of dysregulation where emotions are so high that you can't use skills, especially complicated skills
What is Skills Breakdown Point
(p. 265)
Bio Changes: hot/red face, nervousness, jitteriness
Prompting Event: doing something you believe is wrong, or that violates your values, or being reminded of a past behavior not within your values
What is guilt?
(p. 223)
When we act opposite to the emotion with every ounce of our mind and body
What is Opposite Action all-the-way
(p. 231)
Doing things that make you feel competent and effective to increase our emotional resilience
What is Building Mastery?
(p. 256)
The act of hindering your emotional response, which can ironically bring the emotion back to your mind
What is Emotional Suppression/Avoidance?
(ER Handout 22, p264)
This skill helps us evaluate if acting on an urge (or not acting) would be effective or not
What is Pros and Cons of Changing Emotions
(ER Handout 1, p205)
The reiterative process we go through when the facts themselves are the problem, helping us regulate our emotions
What is Problem solving?
(p. 241)
Accumulate positive
Build mastery
Cope ahead
PLEASE
What is ABC PLEASE
(p. 247)
Checklist of important skills to remember when you are having trouble using the skills:
1. Check biological sensitivities
2. Check your skills
3. Check for reinforcers
4. Check your mood
5. check for emotional overload
6. check for emotion myths
What is Troubleshooting Emotion Regulations skills?
(p. 266)