Emotions 101
Name one function of Emotions (why we need them)
motivate us into action, communicate to others, communicate to ourselves
Finish the sentence: Examining our thoughts and checking the facts can help us change our _____
emotions
Name 2 things you did this past week to build positive events.
listen to music, went shopping, talked to a friend/family, walk, etc
when experiencing an emotion you want to change, what i the first skill you should use?
check the facts
what does the acronym DBT stand for?
dialectical behavioral therapy
Name 4 emotions words related to sadness
disappointment, dismay, hurt, crushed, sorrow, depressed, glum, melancholy, dejected, distraught, grief, misery, rejected
The name of the group of skills that focuses on taking care of yourself to reduce vulnerability to negative emotions
PL-treat physical illness
E-balance eating
A-avoid mood altering substances
S-balance sleep
E-get exercise
Fill in the blank: Observe your emotion as a ____ coming and going
wave
what skill should you use if you want to change your emotions and your emotions fits the facts (the facts are the problem)
problem solving
what are the 3 states of mind in DBT?
emotion mind
rational/logic mind
wise mind
Fact or Myth: There is a right way to feel in every situation.
Myth
Name the skill: doing the opposite of what you feel like doing when you know your feelings don't make sense
opposite action
The P and the A of PLEASE.
Treat physical illness and avoid mood altering substances.
name the skill: rehearse the plan ahead of time so that you are prepared to cope skillfully with difficult situations
coping ahead
name the 5 senses for distress tolerance soothing skills
visions, taste, hearing, touch, and smell
Name an action urge for anger
hit, attack, throw, yell
Give an example of how someone would use opposite action to overcome depression
taking a shower, getting out of bed, taking a walk, going out with a friend, etc
Name an emotion regulation skill that prevents emotional suffering in the future.
cope ahead, build mastery, accumulate positive emotions
Fill in the blanks: opposite action is only effective if done _____(three words)
all the way
the state of mind in which people are most likely to be impulsive
emotion mind
Name one reason emotions may be so hard to regulate
biology, lack of skills, moodiness, emotion myths, reinforcement of emotional behaviors, mental overload
Name the skill: doing at least one thing a day to make yourself feel competent, in control and build skills
build mastery
Give an example of when fear would fit the facts.
threat to your life, wellbeing, or health, or to someone you care about
If your emotion (or its intensity or duration) does not fit the facts and it is not an effective response, what skill should you use?
opposite action
name 2 of the 4 different skill modules covered in DBT
distress tolerance
emotional regulation
interpersonal effectiveness
mindfulness