EMOTIONS 101
Name one of the functions of emotions (why we need them).
Motivate us into action, communicate to others, OR communicate to ourselves
Name one way to be mindful of positive experiences.
Focus attention on positive moments as they are happening, Refocus attention when your mind wanders, Participate and Engage fully in each experience
Name the type of skills you should use when you have reached your Skills Break Down Point (and can't use Emotion Regulation Skills).
Crisis Survival / Distress Tolerance Skills
The state of mind in which people are most likely to act impulsively.
Emotion Mind
Name one of the reasons why emotions may be hard to regulate.
Biology, Lack of skills, Reinforcing emotional behavior, Moodiness, Emotional overload, OR Emotion myths
The name of the group of skills that focuses on taking good care of oneself to lower vulnerability to negative emotions.
PLEASE
Name the emotion regulation skill: When the FACTS are problem, and solving the problem will reduce the frequency of negative emotions.
Problem Solving
The "what" skill in mindfulness where individuals sit back and look at things.
Observe
True or Myth: There is a right way to feel in every situation.
Myth! (50 Bonus points for coming up with an appropriate challenge to this myth.)
Doing the opposite of what you feel like doing when you know your feelings don't fit the facts, or it is not effective to act on them.
Opposite Action
Name the P and the A of PLEASE.
treat Physical illness, Avoid mood-altering substances
Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
Cope ahead
Name HOW we should observe facts when practicing mindfulness skills. (hint: focusing on the facts themselves, not just a labeling as good or bad!)
Non-judgmentally
Name an action urge for ANGER.
Hit, attack, throw
Give an example of how someone would use opposite action to overcome depression.
When you are depressed you may want to stay in bed all day, and isolate yourself from everyone and everything. Getting up and active, and engaging with other people rather than avoiding them are examples of opposite action when feeling depressed.
Name an emotion regulation skill that reduces vulnerability of the emotion mind. (hint: they also build a life worth living!)
Accumulate Positive Emotions, Build Mastery, OR Cope ahead
Opposite Action is only effective if it is done ___ ___ ___ (three words).
All The Way
What are the three states of Mind in DBT?
Emotion mind, Reasonable mind, Wise mind
Name TWO examples of Vulnerability Factors that affects how we experience an emotion.
Physical illness, hunger, using substances, tiredness/sleep deprivation
Name the skill: Doing at least one thing a day to make yourself feel competent and in control and build skills.
Building Mastery
Give an example of when fear would fit the facts.
When there is a threat to your life, or there is a threat to your well-being or health or that of someone you care about.
Name one way you can you tell you are in Wise Mind.
When you are able to see choices, not "have to's," when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you feel balanced, when you can express your emotion but not do things impulsively or go overboard in your actions