Emotions
Name three emotions
Joy, shame, anxiety, sadness, curiosity, guilt, jealousy, frustration, Anger
Provide 1 Common Urge and 1 Opposite action for 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
Provide 1 Common Urge and 1 Opposite action for ANGER
Urge: Attack
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
Provide 1 Common Urge and 1 Opposite action for 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 the goals of emotion regulation training?
Understanding the emotions you experience
Reducing emotional vulnerability
Decreasing/ stopping frequency of unwanted emotions
decreasing emotional suffering
When our emotions take over, we can make decisions that we may later regret, due to being in this mind state.
Emotion Mind
Provide 1 Common Urge and 1 Opposite action for 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.
Emotions come with specific ______ ______ that push us to act in certain ways
Action Urges
Provide 1 Common Urge and 1 Opposite action for 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
What are the PLEASE skills?
Treat Physical lIlness
Balance Eating
Avoid mood-altering drugs
Balance Sleep
Get Exercise
What are the 4 components of the WAVE skill?
Practice mindfulness of emotional body sensations
Remember: You are not your emotions
Don't Judge your emotion