Module Knowledge
True or False: Whenever practicing emotion regulation skills is advisable, you’re in emotion mind.
False
True/False: Feeling intense emotions is the same as experiencing high distress.
False
What are you acting opposite to when practicing opposite action?
Action urge
How difficult should activities be to practice building mastery?
Difficult, but possible
What is a person vulnerable to if they have not been practicing the PLEASE skill?
Emotion mind
What happens when you repress emotions?
The emotions are expressed at unexpected times
Name one strategy for practicing mindfulness of current emotions.
Step back and just notice the emotions you were experiencing. Experience the emotion as waves, coming and going on the beach. Let go of judgments about your emotions. Notice where in your body you were feeling the emotional sensations. Pay attention to the physical sensations of the emotions as much as you can. Observe how long it takes the emotion to go away. Remind yourself that being critical of emotions does not work. Practice willingness to have unwelcome emotions. Imagine your emotions as clouds in the sky, coming and going. Just notice the action urge that went with my emotion. Remind yourself of times when you have felt differently. Practice radically accepting your emotions. Try to love your emotions
When acting on your emotions is NOT effective, what skill should you use?
Opposite action
What is the name of the skill where someone mentally rehearses how they would respond to a challenging situation?
Cope ahead
When should you attend to your PLEASE skills?
Always!
Under what circumstances should you use problem-solving?
When the situation fits the facts
How can you tell if a person is distressed?
The person tells you they are distressed
What skill do you use to determine whether to use opposite action or problem-solving?
Check the Facts
What’s the difference between accumulating positives in the short versus long-term?
Short Term: pleasant things that are possible to do now
Long Term: activities that align with one's values and give a lasting sense of happiness or contentment
What do all of the PLEASE skills have in common?
All of the PLEASE skills address bodily vulnerability factors
What type of skill may an individual have to practice before being capable of effectively practicing emotion regulation skills?
Crisis survival / Distress tolerance skills
What might be an aftereffect of working through the model of emotions?
Secondary emotions
What is the opposite action to anger?
Gently avoid, take a break, and/or be kind
What is the last step in the cope ahead process?
Practice Relaxation
Someone forgot to take their medication. To which part of the PLEASE skill does the individual need to attend?
Treat Physical iLlness
Within what range should your SUDs rating be to use emotion regulation skills?
40-70
Explain the difference between shame and guilt.
Guilt: "I did wrong;" acting against your values
Shame: "I am wrong;" about you as a person
When checking the facts, what three things need to fit the facts?
Emotion, intensity, and duration
What is the purpose of building mastery?
To create:
-A feeling of competence
-More positive self-concept
-Higher self-esteem and confidence
-An overall greater level of happiness
What does each letter in the PLEASE acronym stand for?
Treat PhysicaL illness
Balance Eating
Avoid mood-Altering substances
Balance Sleep
Get Exercise