Understanding and Naming Emotions
Name 3 "happiness" words
E.g. amusement, enthusiasm, joviality, zaniness, eagerness, gladness
True or false: we can change an emotional response by checking the facts.
Name 3 things that you consider to be pleasant events.
3 things you enjoy!!
True or false: our physical wellbeing doesn't really effect our ability to regulate emotions.
False!!
what does Marsha identify as the overall goal of DBT?
Building a life worth living
Give an example of a guilt action
e.g. trying to repair the harm, make amends for the wrongdoing, fix the damage, change the outcome
When does guilt fit the facts of a situation?
When your behavior goes against your own values or moral code.
True or false: identifying values isn't really important to accumulating positive emotions.
False!!
Why is opposite BODY language important?
The body communicates with the mind.
when Marsha was in high school, she was nominated to be:
a. homecoming queen
b. mardi gras queen
c. DBT queen
d. dancing queen
B. mardi gras queen
What is the danger in assuming emotions are facts about the world?
We may use them to justify our thoughts or actions, and our emotions can get us to ignore the facts.
What is the difference between "opposite action" and "problem solving"
opposite action: acting opposite to an emotion's action urge
problem solving: avoiding or changing a problem event
The "B" in ABC stands for.....
Building mastery
What is one way to troubleshoot your emotion regulation skills when what you're doing isn't working?
check biological sensitivity, check skills, check for reinforcers, check your mood, check for emotional overload, check for emotion myths getting in the way.
when were the seeds of DBT planted for Marsha?
when she was 18 and admitted to the Institute of Life
What are 4 things that make it difficult to regulate your emotions?
biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, emotion myths
Name 3 steps in checking the facts.
explore "what is the catastrophe"
explore the threat
explore interpretations, thoughts, and assumptions
ask "what is the prompting event"
ask "what emotion do I want to change"
examine if my emotion fits the actual facts
Name 2 strategies for building positive experiences.
Increase pleasant events
Practice opposite action
Avoid avoiding
Be mindful of pleasant events (no multitasking)
How can emotion myths get in the way of emotion regulation?
They cause judgmentalness and beliefs that my emotions and my identity are the same.
the first time Marsha applied for a grant from NIMH, NIMH committee came to marsha for a site visit and she was so nervous she dropped:
a. a coffeepot
b. a book
c. the ball
d. an expensive vase
a. a coffeepot
Provide an emotion myth AND a challenge to the myth.
idk let's be creative :)
The emotion "envy" fits the facts of a situation when another person or group has what you want or need but don't have. Give an example of an envy action urge AND an opposite action.
idk let's be creative :)
When you can't sleep, what are 3 things you can do instead of ruminating?
e.g. evaluate if you are calm or anxious, try 9-0 meditation, listen to public radio
How can clients practice loving their emotions?
respecting and accepting their emotions, avoid judging their emotions, and practice willingness.
When did Marsha first come up with the idea for adaptive denial (convincing yourself something is true when it is not)?
when she was living in Chicago attending night classes and learning to budget her quarters for the month so she could afford the "L".