Name the Emotion
You might feel this emotion if you think you are to blame for someone else getting hurt or something bad happening to them
Guilt
Name at least 5 different emotions that can cause unpleasant emotional reactions where you might need to utilize checking the facts
Sad, anxious, scared, nervous, angry, shame, guilt, fear, etc
If one is feeling angry, how would they act opposite?
gently avoid the person you are angry with; take a time out and breathe; be kind rather than mean or attacking
What is step 1 in checking the facts and problem solving?
Describe the problem situation
Why is it important to take charge of your emotions? Name at least 1 reason.
Intense emotions are difficult to manage
Difficulties contolling these emotions often lead to problematic behaviors that affect you and those around you
Problematic behaviors are often ineffective solutions to intense emotions
When emotions are confusing or overwhelming, doing this will reduce emotional intensity.
Take a moment to identify and put a name the emotion you are feeling
This emotion fits the facts if your sibling broke something in the house and your parents don't believe you and punished you instead of your sibling.
If one is feeling sad, how would they act opposite?
get active; approach, don't avoid; build mastery and increase pleasant activities
What are steps 2 and 3 in checking the facts and problem solving?
2. Check the facts
3. Identify your Goal in solving the problem
They are typically four basic solutions to every problem. Name at least 2.
1. Solve the problem
2. Change the way you feel
3. Accept it (and tolerate it)
4. Stay miserable (and probably make it worse)
You may feel these emotions when a close friend chooses to hang out with another friend over you, after you already made plans
Sad, Jealous, Betrayed, Hurt, etc
This emotion fits the facts when you are nervous for a test that you did not study hard enough for
Anxiety, fear, worry, etc.
If one is feeling fear/anxiety, how would they act opposite?
approaching events, places, tasks, activities, people you are afraid of, over and over; confront
What are some questions you can ask yourself that can assist you with check the facts?
Are you interpreting the situation correctly? What is the probability of the worst happening? Are you thinking in extremes (all-or-nothing)?
This skill involved focusing on the sensation of an emotion until it runs its course
Practicing Mindfulness of an emotion
What is one of the goals of Emotion Regulation?
1. Understanding and naming our emotions
2. Reducing emotional vulnerability and stopping unwanted emotions from starting
3. Decrease the frequency of unwanted emotions
4. Decrease emotional suffering once they do start
This emotion fits the facts when your own behavior violates what you believe to be right and wrong (your moral code)
Shame
What does "acting opposite" mean?
act opposite to the action urge when the emotion is doing more harm than good
Why is it important to take charge of your emotions?
Intense emotions are difficult to manage
Difficulties contolling these emotions often lead to problematic behaviors that affect you and those around you
Problematic behaviors are often ineffective solutions to intense emotions
Do identical twins have identical fingerprints?
No- Identical twins do not have identical fingerprints. While they share remarkably similar genetic makeup, their fingerprints are unique to each individual due to various factors, including environmental influences and small mutations during fetal development.
Name of the functions of emotions; Why do we have emotions?
1. Emotions give us information; they provide us with a signal that something is happening
2. Emotions Communicate to, and Influence, Others; Facial expressions, body posture, and voice tone say a lot about how you’re feeling. They communicate emotions to others.
3. Emotions prepare us for action; Emotions save time in getting us to act in important situations. Our nervous system activates us (e.g., we instantly jump out of the way of an oncoming car).
How do we check the facts of a situation?
1. Identify the emotion
2. What is the prompting emotion to cause the emotion?
3. Ask yourself what are the assumptions, interpretations and thoughts surrounding the situation.
4. Am I assuming a threat or catastrophe?
6. Ask, does my emotion AND its intensity fit the facts
How does the Emotion Wave help you?
It helps us practice tolerating our emotions rather than distracting or pushing away the emotion (which sometimes is what we need to do, but not always!).
What is something you can do if you cannot decide on a solution?
Make a pros and cons list
How much does the heart of a blue whale weigh
1,300 pounds!!!