Opposite Action
Purpose of Opposite Action
regulate overwhelming emotions
Purpose of the Model of Emotions
To help individuals break down complex emotional experiences into observable, manageable parts
The optional/FRC addition to the PLEASE Skill
Limit Electronics
Definition of Emotional Regulation
Learning to understand, accept, and modify intense feelings rather than being overwhelmed by them. The goal is to reduce emotional suffering, decrease vulnerability to negative triggers, and build resilience by actively managing the way you experience and respond to emotions
What does DBT Stand for?
Dialectical Behavioral Therapy
Describe how the skill of Opposite Action works (i.e. why it works)
By intentionally doing the exact opposite of what the emotion is urging you to do, you send a new message to your brain, which causes the initial overwhelming emotion to decrease.
The model of emotions helps us to separate two things when we experience emotions. What are they?
Action urges from Actions
The purpose of the PLEASE acronym
Reduce physical vulnerability to negative emotions. Reminds us that the mind and the body are connected.
Goal of Emotional Regulation
to understand, manage, and modify intense emotions rather than eliminating them
5 modules of DBT
1. Mindfulness
2. Emotional Regulation
3. Distress Tolerance
4. Interpersonal Effectiveness
5. Middle Path
Biological Action Urge for Shame
What is the opposite action?
Hide, isolate, or keep secrets
Tell safe, supportive people the truth
Are emotions objective realities, or are they concepts we create from our environments?
According to The Model of Emotions, they are based on our thoughts/Interpretations
components good sleep hygiene (2)
1. Adolescents need approximately 9-9.5 hours sleep nightly go get through all necessary stages of sleep
2. Limit electronics and start a wind down routine 45 minutes-1 hour prior to bed.
3. Sleep in a dark and cool room with minimal distractions
4. Weekend consistency
5.The 10-3-2-1-0 Rule: Adopt the popular sleep rule where caffeine is cut off 10 hours before bed, heavy meals 3 hours before, work 2 hours before, and screen time 1 hour before
6. Sleep only environment
What is the difference between the Emotional Regulation and Distress Tolerance Modules?
Emotional regulation is the process of managing and altering everyday emotions to align with your goals. In contrast, distress tolerance is a set of crisis-survival skills designed to help you endure intense emotional pain without making the situation worse or resorting to harmful behaviors
What are dialectics?
Two seemingly opposites that can both be true
Biological Action Urge for sadness, and what is it's opposite action?
Isolate, withdraw, or stay in bed
Get active, connect, and participate
Six Components to the Model of Emotions
1. Vulnerability Factors
2. Prompting Event
3. Interpretations
4. Biological Changes
5. Action Urges
6. Behaviors
The PLEASE acronym components
Treat Physical Illness
(Limit Electronics)
Balanced Eating
Avoid Mood Altering Substances
Sleep
Exercise
When do you use Emotional Regulation Skills?
You use them proactively when your emotions are at a manageable level
Who created DBT
Marsha Linehan
Two of the Opposite Action questions to ask yourself prior to using the skill.
Six components of the Model of Emotions Explained
1. Vulnerability Factors--Your pre-existing physical or mental state that makes you more reactive
2. Prompting Event--The trigger that sets off the emotion
3. Interpretations--How your brain appraises or judges the event.
4. Biological Changes--The physical sensations in your body. This includes a racing heart, muscle tension, adrenaline, or changes in breathing.
5. Action Urges--The built-in drive to act.
6. Behaviors--What you actually do or show to the outside world, including your facial expressions, posture, words, and behavior
An example of each PLEASE Component
1. Going to the doctor when sick; taking medications as prescribed; taking precautions against illness; not overexerting self when sick; ect
2. No screens 1 hour before bed; l-2 hours of recreational screen time for adolescents; using a blue light filter; no sleeping next to the phone.
3. Intuitive Eating; making half your plate fruits and vegetables, swapping sugary drinks for water, choosing whole grains, and practicing mindful portions; not restricting food Intake; no ED Bx.
4. No caffeine 8-10 hours before bed. No illicit substances; no alcohol three hours before bed; not THC before bed. Suppresses REM sleep so sleep is less restorative. You fall asleep faster, and have deeper slow wave sleep initially, but do not have REM which restores us mentally.
5: 9-9.5 hours sleep for adolescents, good sleep hygiene (dark room, minimal distractions, cool room, no electronics one hour before)
6. balance of cardiovascular, strength-building, and flexibility 60 minutes daily
Two Emotional Regulation Skills not covered this week
1. Accumulating Positives
2. Building Mastery
3. Coping Ahead
4. Riding the wave
5. Problem Solving
6. STOP
5 modules of DBT and their definition
1. Mindfulness: The foundational practice of being fully aware and present in the current moment without judgment. It teaches you to focus on reality as it is, observing and describing internal and external experiences rather than reacting impulsively
2.Distress Tolerance: Crisis survival skills focused on tolerating and surviving intense pain or emotional distress without resorting to harmful or impulsive behaviors. It emphasizes accepting reality as it is when it cannot be immediately changed
3. Emotional Regulation: Skills designed to help you understand, manage, and change intense emotions. This module teaches you how to identify specific emotional triggers, reduce your vulnerability to emotional extremes, and choose actions opposite to destructive urges
4. Communication skills that help you ask for what you need, say "no" to unreasonable demands, and set healthy boundaries. The goal is to navigate social interactions assertively while preserving your self-respect and maintaining your relationships
5. A module focused on finding balance by synthesizing opposing ideas. It incorporates dialectics—understanding that two opposing truths can exist simultaneously—and teaches behavioral concepts, validation, and how to avoid extreme, all-or-nothing thinking