Understanding Emotions
What is one goal of emotion regulation?
To understand and name emotions; to decrease unwanted emotions; to reduce emotional vulnerability; to increase positive emotions.
What does it mean to “check the facts”?
To ask whether your emotion, thoughts, and urges fit what is actually happening.
When should you use Opposite Action?
When an emotion does not fit the facts, or when acting on the emotion would be ineffective.
What is the main purpose of the PLEASE skills?
To reduce emotional vulnerability by taking care of your body.
What does “accumulating positives” mean?
Doing pleasant, meaningful, or positive activities on purpose to increase positive emotions.
What are three things emotions do for us?
Emotions communicate to others, communicate to ourselves, and prepare us for action.
What are two things you can check when checking the facts?
The actual event and your interpretation of the event.
If sadness tells you to isolate, what would be an opposite action?
Reach out, get active, go be around people, do something meaningful, or participate.
What does the “S” in PLEASE stand for?
Sleep.
What is one example of accumulating positives in the short term?
Seeing a friend, listening to music, playing a game, going outside, cooking something good, doing a hobby, or doing something enjoyable.
What is one thing that can make emotions harder to regulate?
Biology; lack of skill; reinforcement of emotional behavior; moodiness; emotional overload; emotion myths
If your emotion fits the facts, but the intensity of your emotion does not fit the facts, should you still use check the facts?
Yes.
If anger tells you to yell, attack, or insult someone, what would be an opposite action?
Speak gently, take a break, be kind, use a calm voice, or avoid attacking.
What does the “E” in PLEASE stand for?
Exercise.
What does “building mastery” mean?
Doing things that help you feel capable, effective, skilled, or proud of yourself.
In the model for describing emotions, what comes after the prompting event and before the emotion gets stronger?
Interpretations, thoughts, beliefs, or assumptions about what happened.
Give an example of an emotion that fits the facts.
Fear when there is real danger; guilt when you violated your values; sadness after a real loss; anger when an important goal is blocked or someone is threatening you.
How fully do you need to do Opposite Action for it to work?
All the way; using your behavior, words, thinking, facial expression, voice tone and posture.
Why does DBT recommend avoiding mood-altering substances as part of emotion regulation?
Because substances can make emotions more intense, reduce control, increase impulsive behavior, and make regulation harder.
When should you use Cope Ahead?
Before a situation you expect will be difficult, stressful, or emotionally challenging.
Name at least four parts of the model for describing emotions.
Prompting event, interpretations, biological changes/body sensations, emotional expressions, action urges, words/actions, and aftereffects.
Why can asking “What’s the catastrophe?” help you Check the Facts?
It helps you notice whether you’re reacting to what actually happened or to the worst-case story your mind is telling.
When would you use Problem Solving instead of Opposite Action?
When the emotion fits the facts, acting on the emotion is effective, and there is a real problem that can be addressed or changed.
Name at least three parts of PLEASE.
Treat physical illness, balanced eating, avoiding mood-altering substances, balanced sleep, and exercise.
A teen knows they might get really anxious before giving a class presentation tomorrow. How could they use Cope Ahead?
Imagine the presentation, plan skills ahead of time, picture using those skills effectively, and practice calming their body afterward.