Emotions
Name three emotions
Joy, shame, anxiety, sadness, curiosity, guilt, jealousy, frustration
Fear
Urge: Withdraw, escape
Opposite Action: Go toward what you are afraid of over and over
In order to figure out the emotion we're feeling, we need to observe and describe the emotion. The skill of observing and describing is
Mindfulness
What are 2 examples of short term ways to Accumulate Positive Experiences?
Exercise, seeing friends, going for a walk, listen to music, drawing/painting/art, going for a drive, reading
What are 2 vulnerability factors that can affect your emotions?
Poor sleep, recent argument with someone, not eating enough, feeling sick
This is one reason why emotions are important
1. Emotions give us information or a signal that something is happening
2. Emotions communicate to other people how you're feeling and influence how they respond to you
3. Emotions prepare us for action
Anger
Opposite Action: Gently avoid the person you are angry with; express kindness or empathy rather than anger
If your emotion doesn't fit the facts, you might use this skill
Opposite Action
Set a long term goal and make daily steps toward it
Work on a relationship that is healthy and important to you
Avoid avoiding
What are 2 internal body changes that can occur if feeling anxious?
This is something that happens that can trigger or set off an emotion
A prompting event
Sadness
Urge: Isolate
Opposite Action: Increase pleasant activities and approach others/situations
When facing a problem, if your emotions don't fit the facts you can use opposite action. If they do fit the facts, this skill is the one to use
Problem Solving
Build this by doing something every day that makes you feel competent and in control
Mastery
What are 2 external body changes that can occur if feeling mad?
Physically/verbally attacking
Clenching fists
Frowning, not smiling
Red or flushed face
Many emotions come with actions urges. Name one emotion and a possible action urges.
Fear- avoid/run away
Sadness- withdraw/isolate
Anger- attack
Jealousy
Urge: Verbally attacking, blaming, acting suspicious
Opposite Action: Let go of controlling others, express empathy
This skill helps us experience our emotions without pushing it away or holding on to it
The Wave Skill
Name 2 PLEASE skills that you practiced this week
Balance Eating
Avoid mood-altering drugs
Balance Sleep
Get Exercise
What is one thinking mistake that can affect our emotions?
All-or-Nothing/Black and White Thinking
Catastrophizing
Mind Reading
Disqualifying the Positive
Emotional Reasoning
When our emotions take over, we can make decisions that we may later regret, due to being in this mind state.
Emotion Mind
Guilt
Urge: Over apologizing, denying
Opposite action: Ask for forgiveness and accept the consequences, try to ensure the same situation doesn't happen again
If you're not sure if an emotion is justified in intensity or duration, you might use this skill
Check the facts
Identifying a situation that could bring up intense emotions and devising a plan ahead of time to practice how you will deal with it is called
Coping Ahead
How can your actions (what you say and do) affect your emotions?
Can create external consequences, causes us to feel guilt and shame, can effect relationships.