Emotion Basics & Myths
Believing "expressing emotions is a sign of weakness" is an example of one of these.
What is a Myth?
Running on 3 hours of sleep or being hungry puts you in this stage before a trigger even happens.
What is "The Empty Tank" (Vulnerabilities)?
This is the immediate, vulnerable, "underwater" feeling you experience, like being hurt when left out.
What is a Primary Emotion?
If your biological urge is to hide, isolate, and stay in bed, your Opposite Action hack is to do this.
What is Get Active / Go be around people?
Doing something that makes you feel competent and confident—like landing a trick shot—is called this.
What is Building Mastery (Earning XP)?
This is the first step in managing an emotion, and research shows doing it actually lowers the intensity.
What is Naming the Emotion?
This is the main difference between "The Spark" and "The Story."
What is Fact (what a camera sees) vs. Opinion (the drama in your head)?
This is the aggressive, protective "tip of the iceberg" feeling you show the world to hide your pain
What is a Secondary Emotion (usually Anger)?
To do Opposite Action correctly, you can't just change your behavior; you also must change these two physical things.
What are Posture and Facial Expression (or Tone of voice)?
Mapping out your battle plan, like exactly what you'll say if offered drugs at a party, is known as this skill.
What is Cope Ahead (Pre-Mission Briefing)?
Emotions serve three main functions: to communicate to ourselves, prepare us for action, and this.
What is Communicate to others?
This is the split-second screaming impulse to do something reckless, like throw a punch or send a toxic text.
What is "The Hype-Up" (Action Urge)?
Clenching your jaw, making fists, and feeling hot are the biological "glitches" of this emotion.
What is Anger?
You snapped at a supportive friend and feel justified Guilt. The Opposite Action is to do this.
What is Face the music / give a genuine apology?
The "A" in PLEASE stands for Avoid Mood-Altering Substances because they do this to your brain.
What is Chemically dysregulate your baseline emotions?
This emotion acts as a protective alarm system, preparing your body to run away from danger.
What is Fear?
This is the final stage of a freakout, like getting written up or feeling exhausted the next day.
What is "The Hangover" (Aftereffects)?
Feeling a hollow pain in your chest and wanting to pull the covers over your head are physical signs of this emotion.
What is Sadness / Depression?
Someone bumps into you and your urge is to attack. The Opposite Action hack is to do this.
What is Gently avoid / take a breath and speak softly?
Treating your positive experiences like a "Health Bar" or "Phone Battery" is important for this reason.
What is "So one bad thing/trigger doesn't completely drain you"?
True or False: "There is a right and a wrong way to feel in every situation."
What is False? (Feelings just are; they are always valid, even if they don't fit the facts).
Describe all the steps in the model of emotions
Amelias Discretion
When you use substances to turn off a loud secondary emotion, what happens to the primary emotion underneath when you sober up?
What is "It's still there waiting for you"?
You are craving your substance of choice. Your Opposite Action is to "Change the Channel" by doing this.
What is Intense exercise, hold an ice cube, or call a sober friend?
The scientific truth about a craving is that it's an "Aggro Timer" that will fade on its own if you wait this long.
What is 15 to 20 minutes (Urge Surfing)?