EMOTION REGULATION BASICS
NAME 1 GOAL OF EMOTION REGULATION SKILLS TRAINING.
1. UNDERSTAND THE EMOTIONS YOU EXPERIENCE.
2. REDUCE EMOTIONAL VULNERABILITY & STOP UNWANTED EMOTIONS FROM STARTING IN THE FIRST PLACE.
3. DECREASE THE FREQUENCY OF UNWANTED EMOTIONS.
4. DECREASE EMOTIONAL SUFFERING; STOP OR REDUCE UNWANTED EMOTIONS ONCE THEY START.
(ANSWERS ON PAGE 334 OF YOUR BOOK)
WHEN DOES AN EMOTION NOT FIT THE FACTS?
*HINT: THERE ARE TWO WAYS.*
1. THE EMOTION DOES NOT FIT THE FACTS OF THE ACTUAL SITUATION. FOR EXAMPLE, TERROR IN RESPONSE TO SPEAKING IN PUBLIC).
2. THE EMOTION, ITS INTENSITY, OR ITS DURATION ARE NOT EFFECTIVE FOR YOUR GOALS IN THE SITUATION (FOR EXAMPLE, YOU FEEL ANGRY AT YOUR MATH TEACHER, BUT THREE PERIODS LATER YOU'RE STILL FUMING AND CAN'T FOCUS ON SCIENCE).
WHAT SHOULD YOU BE MINDFUL OF AND UNMINDFUL OF WHEN ACCUMULATING POSITIVE EXPERIENCES IN THE SHORT TERM?
-BE MINDFUL OF POSITIVE EXPERIENCES (FOCUS YOUR ATTENTION ON POSITIVE EVENTS WHILE THEY ARE HAPPENING, REFOCUS YOUR ATTENTION WHEN YOUR MIND WANDERS TO THE NEGATIVE, AND PARTICIPATE FULLY IN THE EXPERIENCE).
-BE UNMINDFUL OF WORRIES (DON'T DESTROY POSITIVE EXPERIENCES BY THINKING ABOUT WHEN THEY WILL END, DON'T THINK ABOUT WHETHER YOU DESERVE THIS POSITIVE EXPERIENCE, DON'T THINK ABOUT HOW MUCH MORE MIGHT BE EXPECTED OF YOU NOW).
WHAT IS MINDFULNESS?
MINDFULNESS IS BEING FULLY AWARE OF YOUR PRESENT MOMENT WHILE HAVING AN OPEN MIND (FOR EXAMPLE, THOUGHTS, FEELINGS, AND PHYSICAL SENSATIONS WITHOUT JUDGMENT AND WITHOUT TRYING TO CHANGE IT).
Whitney Houston had a massive hit in 1992 with a cover of whose hit?
Dolly Parton ("I Will Always Love You")
NAME 1 REASON WHY EXPERIENCING EMOTIONS IS GOOD FOR YOU
1. EMOTIONS GIVE US INFORMATION. (FOR EXAMPLE, YOUR "GUT FEELING" OR "INTUITION").
2. EMOTIONS COMMUNICATE TO, AND INFLUENCE, OTHERS. (THINK ABOUT YOUR FACIAL EXPRESSIONS, BODY POSTURE, AND VOICE TONE FOR EXAMPLE).
3. EMOTIONS MOTIVATE AND PREPARE US FOR ACTION. (FOR EXAMPLE, YOUR HARDWIRED REFLEXES).
NAME THE OPPOSITE ACTION TO THE EMOTION OF FEAR/ANXIETY
APPROACH!
(APPROACH EVENTS, PLACES, TASKS, ACTIVITIES, AND PEOPLE YOU ARE AFRAID OF, OVER AND OVER, CONFRONT!)
NAME ONE (1) WISE MIND VALUE FROM THE WISE MIND VALUES AND PRIORITIES LIST.
-CONTRIBUTE
-ATTEND TO RELATIONSHIPS
-BE PART OF A GROUP
-BUILD CHARACTER
-BE RESPONSIBLE
-ACHIEVE THINGS
-LEARN
-HAVE FUN
-FOCUS ON FAMILY
-BE A LEADER
-BE HEALTHY
-STRIVE FOR MODERATION
WHAT IS THE NAME OF THE THEORY THAT OUR DBT SKILLS TRAINING IS BASED ON?
THE BIOSOCIAL THEORY
WHAT POPULAR SOCIAL MEDIA WEBSITE WAS USED BEFORE FACEBOOK?
MYSPACE!
NAME 3 (THREE) PARTS OF THE MODEL OF EMOTIONS.
1. VULNERABILITY FACTORS. (WHAT HAPPENED BEFORE TO MAKE ME MORE VULNERABLE TO THE PROMPTING EVENT?)
2. PROMPTING EVENT #1. (WHAT TRIGGERED THE EMOTION? WHAT HAPPENED IN THE MINUTES RIGHT BEFORE THE EMOTION FIRED? STICK TO JUST THE FACTS!)
3. YOUR THOUGHTS. (THIS CAN INCLUDE YOUR THOUGHTS, BELIEFS, AND/OR ASSUMPTIONS)
4. INTERNAL BODY CHANGES (I.E., WHAT YOU EXPERIENCE).
5. EXTERNAL BODY CHANGES (I.E., EXPRESSION, BODY LANGUAGE, POSTURE).
6. ACTION URGES. (INTERNAL). (WHAT DID YOU FEEL LIKE DOING? WHAT DO YOU WANT TO SAY?)
7. ACTIONS (EXTERNAL). (WHAT YOU ACTUALLY SAID AND/OR DID)
8. THE NAME OF YOUR EMOTION(S). (RANK IN INTENSITY FROM 0 TO 100).
9. AFTER EFFECTS. (SECONDARY EMOTIONS, BEHAVIOR(S), THOUGHT(S), ETC.)
10. PROMPTING EVENT #2. (WHAT HAPPENED NEXT TO TRIGGER MORE EMOTION FIRING?)
WHAT IS ONE (1) COMMON URGE ASSOCIATED WITH THE EMOTION OF SADNESS?
WITHDRAWING, BECOMING PASSIVE, ISOLATING.
NAME ONE (1) OF THE 12 WAYS TO IMPROVE YOUR SLEEP.
1. STICK TO A SCHEDULE.
2. ESTABLISH A BEDTIME ROUTINE.
3. DON'T EAT OR DRINK A LOT BEFORE BED.
4. AVOID CAFFEINE AND NICOTINE.
5. EXERCISE.
6. KEEP YOUR ROOM COOL.
7. SLEEP PRIMARILY AT NIGHT.
8. KEEP IT DARK, AND QUIET, AND NO SCREENS.
9. USE YOUR BED ONLY FOR SLEEP.
10. SOAK AND SACK OUT.
11. DON'T RELY ON SLEEPING PILLS.
12. DON'T CATASTROPHIZE.
NAME EACH OF THE THREE (3) STATES OF MIND?
1. EMOTION/EMOTIONAL MIND.
2. REASONABLE/RATIONAL/LOGICAL MIND.
3. WISE MIND.
What is considered the first reality TV show?
THE REAL WORLD!
NAME THE C, P, S, AND E WITHIN THE ABC PLEASE SKILL.
Accumulate positive experiences.
Build mastery.
Cope ahead of time with emotional situations.
treat PhysicaL illness.
balance Eating.
Avoid mood-altering substances.
balance Sleep
get Exercise.
*USE THESE SKILLS TO INCREASE POSITIVE EMOTIONS AND REDUCE VULNERABILITY TO EMOTION MIND.*
NAME THREE (3) OF THE SEVEN (7) OPPOSITE ACTION STEPS.
1. FIGURE OUT THE EMOTION YOU ARE FEELING (USE YOUR MINDFULNESS SKILLS).
2. IDENTIFY THE ACTION URGE THAT IS ASSOCIATED WITH THE EMOTION YOU'RE FEELING (MODEL OF EMOTIONS).
3. ASK YOURSELF IF THE EMOTION FITS THE FACTS OF THE CURRENT SITUATION (IF YES, ASK YOURSELF IF ACTING ON THE EMOTION'S URGE WILL BE EFFECTIVE).
4. ASK YOURSELF IF YOU HAVE THE DESIRE TO CHANGE THE EMOTION (ACCESS YOUR WISE MIND!)
5. IF YOU HAVE THE DESIRE TO CHANGE THE EMOTION, IDENTIFY THE OPPOSITE ACTION ASSOCIATED WITH THE EMOTION. (ACCESS YOUR WISE MIND!)
6. DO THE OPPOSITE ACTION-ALL THE WAY! (ARE YOU BEING WILLING OR WILLFUL?)
7. REPEAT ACTING IN THE OPPOSITE WAY UNTIL THE EMOTION GOES DOWN ENOUGH FOR YOU TO NOTICE (PRACTICE, PRACTICE, PRACTICE!)
*HINT: THE ANSWER IS 3 WORDS*
CHECK THE FACTS!
WHAT DOES "DIALECTICAL" MEAN?
TWO OPPOSITE IDEAS CAN BE TRUE AT THE SAME TIME, AND WHEN CONSIDERED TOGETHER, CAN CREATE A NEW TRUTH AND A NEW WAY OF VIEWING THE SITUATION.
THERE IS ALWAYS MORE THAN ONE WAY TO THINK ABOUT A SITUATION.
After the breakup of Nirvana in 1994, Dave Grohl went on to found what band with a 2-word name that starts with the same first letters?
THE FOO FIGHTERS!
OPPOSITE ACTION WORKS BEST WHEN...?
*HINT: THERE ARE TWO INSTANCES WHEN THE OPPOSITE ACTION WORKS BEST.*
1. THE EMOTION DOES NOT FIT THE FACTS.
2. THE OPPOSITE ACTION IS DONE ALL THE WAY.
WHAT IS ONE MISUNDERSTANDING PEOPLE HAVE ABOUT THE OPPOSITE ACTION SKILL?
THAT THE SKILL SHOULD WORK QUICKLY. (IT OFTEN TAKES AN EXTENDED PERIOD OF TIME OF REPEATED OPPOSITE ACTION BEFORE THE EMOTION STARTS TO GO DOWN)
NAME ONE (1) OF THE STEPS YOU CAN TAKE TO DETERMINE HOW FOOD IMPACTS YOUR MOOD.
*HINT: THERE ARE 5 TOTAL STEPS*
1. OBSERVE HOW CERTAIN FOODS AFFECT YOUR MOOD (BOTH NEGATIVELY AND POSITIVELY).
2. NOTICE WHETHER YOU ARE EATING TOO MUCH OR TOO LITTLE.
3. START THINKING ABOUT CHANGES (HOW CAN YOU INCREASE THE AMOUNT OF HEALTHY FOODS YOU EAT?)
4. START SMALL (FOR EXAMPLE, CUT DOWN ON PROCESSED FOODS AND ADD MORE FRESH FOODS).
5. NOTICE THE EFFECTS OF EATING WELL ON YOUR MOOD.
NAME EACH OF THE MINDFULNESS "WHAT" AND "HOW" SKILLS.
*HINT: THERE ARE SIX (6) TOTAL*
MINDFULNESS "HOW" SKILLS: -DON'T JUDGE, STAY FOCUSED, AND DO WHAT WORKS.
What 90s film was the first to be fully made by computer animation?
Toy Story