Intro
Name 2 goals of using Emotion Regulation skills.
Understand and name emotions; Decrease frequency of unwanted emotions; Decrease emotional vulnerability; Decrease emotional suffering
Why is it important to be able to describe our emotions?
Helps us to get our needs met, understand ourselves more, build connection, skill identification
Name 2 skills used to change Emotional Responses
Check the Facts, Opposite Action, and Problem Solving
Name 2 pleasant events to accumulate positive emotions.
Painting, going for a walk, watching a movie, music, etc.
How does mindfulness help you to let go of emotional suffering?
Non judgmental observation instead of blocking the emotion, reminding yourself that you are not your emotions, and that emotions are not facts, etc.
What does a Chain Analysis help us with?
Understand the impact of emotions on behaviors, change behaviors to change emotions, feel empowered to make different choices
Name 2 alternative words for Fear
Anxiety, Dread, Fright, Panic, Shock, etc.
If I am feeling fearful, how could I use Problem Solving?
Distance from the danger, Use a skill to gain mastery over the fear, etc.
What are 2 ways that you can use the PLEASE skills?
Treat physical illness, balance eating, avoiding mood altering substances, balance sleep, and exercise
Name 2 ways that you can practice loving your emotion.
Respect your emotion, Do not judge your emotion, Practice willingness, and Radically Accept your emotion
Name 2 barriers to regulating emotions.
Biology, Lack of Skill, Reinforcement of Emotional Behavior, Moodiness, Emotional Overload, Emotion Myths
Name 2 expressions or actions of Happiness
Joy, Glee, Hope, Cheerful, etc.
Pleasant Events, Avoid Avoiding, Change your Body Chemistry
________ is when you rehearse a plan ahead of time to respond to a situation skillfully.
Cope Ahead
How does the Circle of Control help to manage difficult emotions?
Using what is in our control to manage what is out of our control, supports Radical Acceptance, etc.
Name 2 myths about emotions.
There is a right way to feel in every situation, Difficult feelings are bad, Emotions should always be trusted, etc.
Name 2 prompting events for Envy
Someone has something that you want, Someone gets positive recognition and you don't, etc.
How do I check the facts?
Ask: What is the emotion that I want to change, What is the event prompting the emotion, what are my interpretations about the event, am I assuming a threat, what is the catastrophe, does my emotion fit the actual facts (ask Wise Mind)
Consistent schedule, body scan, reading, avoiding screens, etc.
Mindfulness of current emotions is the path to _____
Emotional Freedom