Emotions 101
Fact or Myth: There is a right way to feel in every situation.
Myth. 50 Bonus points for coming up with a challenge to this myth.
Observe your emotion as a _____ coming and going.
WAVE
Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
What is cope ahead.
What is an example of an opposite action for anger?
Change your posture, change your body chemistry, imagine understanding and empathy
Doing the opposite of what you feel like doing when you know the intensity and/or duration of your emotion does don't match the situation.
Opposite Action
Name two things you will be doing this week to build positive events.
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What should you do when you have reached your Skills Break Down Point- and can't use Emotion Regulation Skills (Hint - This was covered in the first few weeks)
Crisis Survival Skills/Distress Tolerance
NAME ONE FUNCTION OF EMOTIONS (WHY WE NEED THEM)
MOTIVATE US INTO ACTION, COMMUNICATE TO OTHERS, COMMUNICATE TO OURSELVES
The name of the group of skills that focuses on taking good care of oneself to lower vulnerabity to negative emotions.
PLEASE 100 bonus pts. for listing the PLEASE
Name one of the PLEASE skill that you are good at and one that you need to improve.
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What are the three ways to change unwanted emotions?
Checking the facts, problem solving, opposite action
Focusing on the facts themselves... Not just a label of good or bad...
what is nonjudgmental stance
Name 2 reasons emotions may be so hard to regulate for a person.
Biology, Lack of skills, Reinforcing, Moodiness, Emotional Overload, Myths about Emotions
Doing at least one thing a day to make yourself feel competent and in control and build skills.
What is Building Mastery.
Name 2 emotion regulation skill that prevents emotional suffering in the future
Cope ahead, Build Mastery, Accumulate Positive Emotions
Opposite Action is only effective if it is done ___ ___ ___ (three words).
ALL THE WAY
What are the three states of Mind in DBT?
rational, emotion, wise mind
What emotions do we want to regulate?
Ineffective Emotions
Walk us through the steps of how you would use opposite action to overcome one of the following emotion: anxiety, depression, anger.
check the facts, check if your emotion fits the situation, identify the action urge, act opposite of the action urge, act all the way
Identify the steps to accumulate long-term positive emotions
1. avoid avoiding, 2.identify values, 3.identify goals related to value, 4. identify small steps to the goal, 5. take action step now
What are the steps of the skill, Check the Facts
1. what emotion do I want to change 2. what event is prompting my emotion 3. what are my interpretation to the event 4. am I assuming threat 5. label the threat
Identify the what skills and the how skills for mindfulness.
observe, describe, participate, nonjudgementally, one-mindfully, effectively.