Emotion Regulation
What is an emotion?
A feeling or internal response to a situation
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What does mindfulness mean?
Paying attention to the present moment without judgement.
What does effective communication involve?
What does accountability mean?
Taking responsibility for your choices and actions.
Name 2 physical signs that you are becoming angry.
Increased heart rate, sweating, clenched fist, tense muscles, etc.
Name 2 healthy coping strategies.
Deep breathing, grounding, walking, journaling, or listening to music.
Name one way to practice mindfulness.
Deep breathing, observing surroundings, or focusing on physical sensations.
Name one example of a healthy boundary.
Respecting personal space, saying no appropriately, or communicating limits.
What is the difference between an excuse and an explanation?
An explanation provides context; an excuse avoids responsibility.
What does it mean to regulate your emotions?
Recognizing, understanding, and managing emotions without letting them control your behavior.
What is the purpose of distress tolerance?
Learning to manage uncomfortable situations without making them worse.
What does it mean to act mindfully instead of impulsively?
Thinking about the situation before choosing how to respond.
What is active listening?
Giving someone your attention and trying to understand what they are saying.
What are the 3 states of mind in DBT?
Wise mind, Emotional mind, and Reasonable mind.
You receive negative feedback and immediately feel defensive. What is one healthy way to respond?
Pause, identify the emotion, listen, and consider the feedback before responses.
A peer makes a disrespectful comment. You want to fight. What skill could you use?
STOP, take space, and choose a nonviolent response.
You are thinking about an argument from yesterday and becoming upset again. What can bring you back to the present?
Grounding yourself and focusing on what is happening RIGHT NOW.
A peer misunderstands something you said. How can you address it appropriately?
Calmly clarify what you meant and listen to their perspective.
You get into an argument and say the other person made you do it. What part of YOUR behavior are you overlooking?
Your own choices, reactions, and responsibility.
Why is reacting immediately when angry sometimes harmful?
It can lead to impulsive decisions, damaged relationships, and consequences.
Avoidance ignores the problem; distress tolerance helps you manage the discomfort without reacting impulsively.
What is the difference between reacting and responding?
Reacting is often automatic; responding involves awareness and intentional decision-making.
What is walking away from an argument sometimes a sign of strength?
It demonstrates a self-control and prioritizes safety over winning an argument.
You feel disrespected, but you know fighting could result in LOP or delaying discharge. How could WISE MIND guide your decision?
Acknowledge the emotion, consider the consequences, and choose a response aligned with long-term goals.