Build Mastery
True or False: Mastery activities should be so difficult that you feel frustrated.
False
Opposite Action is most useful when emotions are either not justified or too ______.
intense
What does PLEASE stand for?
Physical iLlness, balanced Eating, Avoid mood-altering substances, balance Sleep, and Exercise
The goal of this skill is to see if your emotion ____ the situation.
fits
You feel anxious before a presentation and aren’t sure if the fear is realistic. Which skill first?
Check the Facts
When anger is justified but too strong, what’s one way to “dial it down” with an opposite action instead of suppressing it?
Speaking calmly, relaxing your body, etc
You slept only four hours and feel on edge. Name two things you could use to get through the rest of the day.
Early bedtime, take a short rest, gentle exercise, eat a balanced meal/snack
True or False: The types of interpretations or assumptions you look for while fact-checking are thoughts, judgments, or beliefs.
True
After a long day you notice your self-care has slipped, making all emotions stronger. Which skill should you use?
PLEASE
What is build mastery?
Intentionally doing things you are good at, setting and achieving small, realistic goals, or practicing a skill you want to improve.
Identify a personal sign that tells you a physical sensation—not the situation itself—is driving your emotion.
Headache, jittery, stomach growling, etc.
The first step of Check the Facts is to identify what two elements?
The prompting event and the emotion you’re feeling.
You confirm the fear isn’t justified, yet the urge to avoid remains. Which skill now?
Opposite action
What is an example for you that would build positive experiences?
up to client
Which core emotions are most often helped by Opposite Action? Name two.
Fear, anger, sadness, shame, or guilt
Skipping meals can create physical sensations that feel similar to this common emotion.
Anxiety or irritability
How do our body modes affect fact-checking?
It's incredibly hard to think clearly and objectively identify the facts
Your goal this week is to grow confidence by finishing a project. Which skill best supports that?
Build Mastery
Which core self values does building mastery increase?
Competence and confidence
Opposite Action targets which specific part of an emotion?
Action urge
Explain why following PLEASE lowers vulnerability to intense emotions.
Balanced physical health lowers vulnerability to intense emotions
Explain how confirmation bias can interfere with accurate fact-checking.
By focusing only on evidence that supports your first assumption.
Describe a situation where you could successfully combine at least two of the categories (Build Mastery, Opposite Action, PLEASE, check the facts) to handle one challenge.
up to client