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
True or False: Doing small, achievable tasks daily can increase your sense of control and reduce emotional vulnerability.
True
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: Your first interpretation of a situation is always accurate.
False
After a long day you notice your self-care has slipped, making all emotions stronger. Which skill should you use?
PLEASE
What is building mastery?
Intentionally doing things you are good at or practicing a skill you want to improve.
True or False: Opposite Action should be used for every emotion you feel.
False
Identify a personal sign that tells you a physical sensation—not the situation itself—is driving your emotion.
Headache, jittery, stomach growling, etc.
True or False: Sometimes multiple interpretations of a situation are possible.
True
You confirm the fear isn’t justified, yet the urge to avoid remains. What skill can be used here?
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
You text a friend and don’t get a reply for 5 hours so you get anxious. Identify one fact and one possible interpretation.
You sent a text and haven’t received a response yet.
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 and positive experiences increase?
Competence and confidence
When is a good time to use opposite action in a behavior chain?
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