Emotions 101
DECREASE FREQUENCY
DECREASE SENSITIVITY
DECREASE INTENSITY
DBT Misc
100

True or False: It is important to practice being mindful of current emotions, even unpleasant ones? 

True. Suppressing or avoiding emotions increases our suffering. Mindfulness of current emotions is the path to emotional freedom. Remember that "pain in life is inevitable, suffering is optional."

100

Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our ______

Emotions

100

When accumulating positive emotions we must include things in both the ________ and _________ term

Short and Long

100
What should you do when you have reached your Skills Break Down Point- and cant use Emotion Regulation Skills
Crisis Survival Skills Distress Tolerance!
100
The state of mind in which people are most likely to act impulsively.
What is Emotion Mind
200

Name one of the reasons emotions may be so hard to regulate for a person.

Biology
Lack of skills
Reinforcement of emotional behavior
Moodiness
Emotional Overload
Emotion Myths

200
The name of the group of skills that focuses on taking good care of oneself to lower vulnerabity to negative emotions
PLEASE
200
Observe your emotion as a _____ coming and going.
WAVE
200

Name the skill: Remembering the times when you have felt different

Mindfulness of current emotion

200
The what skill in mindfulness where individuals sit back and look at things.
What is Observe
300

Truth or Myth: There is a right way to feel in every situation.

Myth 

300

What else must we consider when determining if an emotion fits the facts 

Intensity and duration

300
The P and the A of PLEASE
Treat physical illness Balance Eating
300
Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
COPE AHEAD
300
Focusing on the facts themselves Not just a label of good or bad...
What is non judgemental
400
Name an action urge for ANGER
Hit, attack, throw
400

The skill you use when your emotions do fit the facts

Problem Solving

400
Name an emotion regulation skill that prevents emotional suffering in the future
Cope ahead Build Mastery Accumulate Positive Emotions
400

When knowing the facts doesn't change how you feel, we use this skill? Hint: We must practice doing this skill all the way

Opposite Action. Acting opposite all the way will change your emotional reaction 

400

What are the three states of Mind in DBT?

Emotion Mind
Wise Mind
Reasonable Mind

500

What is a vulnerability factor? Give some examples of common ones


Things that cause us to feel our emotions more intensely (Bigger and Stronger) or things we do that make us more vulnerable to feelings 

500

Name the skill: Doing at least one thing a day to make yourself feel competent and effective. 

Build mastery

500
Give an example of when Fear would fit the facts
threat to your life, well being or health to you or someone you care about.
500
If your emotion (or its intensity or duration) does not fit the facts and is not an effective response, what skill should you do?
Opposite Action
500

Name the functions of emotions (What emotions do for you) 

-Motivate and organize us for action
-Communicate to and influence others
-Communicate to ourselves

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