Emotion facts
All emotions are valid- T/F?
True
Imagining your emotions as waves coming from the ocean, riding over you, and receding- is a description of what skill?
The WAVE skill.
Accumulating positive experiences.
Name 3 ways to limit screen time provided in the reading
download an app to limit time on device, take a vacation from device, put phones on table and whoever picks up first pays for dinner, hiding devices so can't see them, pinpoint the time sucks, ask self if truly enjoying being online, turn off notifications, stop checking so frequently, stop carrying device with you, swap in something fun, etc.
What is the purpose of shame vs what is the purpose of guilt?
Shame's purpose says you broke a social norm, so fitting in. Guilt says you broke your own moral code, so doing different.
Emotions last how long?
30-90seconds. If they last longer, it's because we are doing something to perpetuate them, make them last longer.
This skill can be practiced simply by practicing.
Cope ahead.
Check the facts
What was the name of the song we listened to and identified emotions?
Bonus points if you remember who it was by.
Fear is overwhelming at times. What are three different types of fear you've experienced?
dread, anxious, nervous, worry, catastrophize, terror, etc.
Emotions are not facts- T/F?
True
It's important to choose to accomplish things that are challenging, not impossible and not easy. This is critical for this skill.
Bonus points if you can identify how this helps us feel more positively.
Building Mastery.
This is the acronym for taking care of your body in order to take care of your mind. Please name all 6 parts of the skill.
P-treat Physical illness
L-Limit screen time
E-balanced Eating
A-Avoid mood-altering substance
S-Sleep
E-balanced Exercise
When we looked into the orb to identify an emotion glowing inside the orb, where did the orb come from?
A river/stream
What is the difference between envy and jealousy?
Envy is wanting something someone else has. Jealousy is fear of losing someone.
What is the difference between primary and secondary emotions?
Primary emotions are your body's first instinctual response to a situation. Secondary emotions are your body's reaction to the first emotion. Primary emotions are often skipped over.
This skill is used to map out all the things that contribute to emotions, and ultimately identify them based on the info on the map.
Emotion Model/ Model of Emotions
This is most people's favorite emotion regulation skill because it's easiest to get started, just reverse what you normally do. However, it's usually the hardest to practice ALL THE WAY
Opposite Action
It is critical to identify emotions accurately, so we can cope with them accurately. Eg. we cope for nervousness way different that we do for excitement.
Who said this?
Brene Brown
What is languishing?
The feeling between excitement and despair, when life is just stagnant. feeling of low motivation, "blah-ness."
The so-called "formula for success."
Emotional Quotient -___%
Intelligence Quotient-___%
Adversity Quotient-___%
60, 20, 40.
We talk about how crisis behaviors are usually _______-_________ behaviors. This skill is what we need more of, to reduce crisis behaviors.
Problem-solving.
These three skills should be practiced together for the most effectiveness.
Check the facts, opposite action, problem solving.
What is vulnerability and why is it so important?
brene brown-“The definition of vulnerability is uncertainty, risk, and emotional exposure. But vulnerability is not weakness; it's our most accurate measure of courage."
important for connection
What is Schadenfreude?
Taking joy out of someone else's shame