Emotional Regulation
What are the steps for opposite action?
1. identify and name the emotion
2. check the facts
3. identify and describe my action urges
4. ask the wise mind
5. identify opposite actions to my behavior urges
6. act opposite to the urge
7. repeat
What does DBT stand for?
Dialectical Behavioral therapy
Emotions and behaviors go hand in hand.
True or False
True
What does ABC stand for?
Accumulate positive experiences
Build mastery
Cope ahead
What is a primary emotion
anger, love, envy, shame, happiness, jealousy, sadness, fear, guilt, disgust
What is a coping skill you can implement in the classroom when something happens (e.g., classmate yells at you, teacher is being "annoying")
.........
Emotion = Anger
What is the action/urge & opposite action to this emotion?
Action = fight, yell, and argue
Opposite action = talk quietly and behave politely.
What gets in the way of emotional regulation?
biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, emotion myths
Emotions lead to urges/actions and these urges/actions can also lead to emotions
True or False
True
If we change the emotions the action changes and if you change the action the emotion changes.
What does it mean to be nonjudgmental?
Observing events, experiences, and sensations without labeling them as inherently good or bad
What are the three states of mind?
Rational Mind, Wise Mind, and Emotional Mind
What does PLEASE stand for?
Treat physical illness
limit screentime
balanced eating
avoid mood altering substances
balanced sleep
get exercise
What is a goal of emotional regulation
what is perspective taking
try to understand the other person's point of view
What's the difference between primary and secondary emotions
primary is what we feel first; instinct
secondary is what we feel most; what's noticed; can blind us to our primary emotions
Why is it important to practice gratitude
gratitude makes people like us more, gratitude makes us healthier, gratitude boosts our career, strengthens our emotions, makes us more optimistic, makes us less self-centered, improves sleep, etc.
Give me a full example (w/each step) of how you would use opposite action during a situation
.......
Define opposite action?
Doing the opposite of what you feel
Define Radical Acceptance
A distress tolerance skill where you accept the situation for what it is.