Feelings Model
True or false:
Emotions begin with events, and events can be internal (within us) or external (in our environment)
True
What does opposite to emotion mean?
Using an opposite action to get unstuck from negative emotions
What does MM stand for?
Mood momentum
Describe your motivation to improve self-care skills?
Answers vary
What is an example of build mastery?
Dishes, chores, new hobby, making a phone call, or attending to life responsibilities? Answers vary
Interpret this event:
You notice someone is eating snacks that have been going missing that you bought.
Interpretation varies on the person, answers vary
True or false:
Mood congruent behaviors occur when, without awareness, we fall into behavior patterns that keep our negative emotions around
True
What does mood momentum mean?
Notice positive moods and choose skills to keep them going.
Keeping positive moods going through positive thoughts and enjoyable behaviors
Describe 2 strengths and 1 resource you have to use PLEASED?
Answers vary
How can we use A2R?
answers vary
How do you reduce the urge to act on your action urge/impulse when you are angry?
Answers vary, may include stop and think, taking a breath, walking away...
True or false:
Guilt always fits wise mind
False
Sometimes guilt does not fit wise mind. For example, we have a right to say no to boundaries; we do not need to feel guilty for exerting this right.
What are two ways you keep a positive mood going?
Answers vary
Describe 3 steps you can take to create a healthier sleep routine?
Routine begins at least 1 hour before bed, consistent sleep and wake types (no snooze), bed for sleeping and intimacy only, create a relaxing sleep environment, avoid alcohol, caffeine, and nicotine 4 hours before bedtime, avoid heavy meals and spicy foods, avoid stimulation before bed, get exercise during the daytime, avoid daytime napping
True or False: Build positive experience activities will ALWAYS make me feel happy.
False
What is the difference between an action urge and an action?
An action urge is our impulse reaction, examples include relapse, yelling, physical violence
An action is what we chose to do in the situation
What is an opposite action you can do when feeling depressed?
Reach out to your support network, sponsor, positive relationships, get moving by doing hobbies, activities, and important tasks, using PLEASED and ROUTINE skills
True or false:
Even the most fun or relaxing event will eventually reach a point where it no longer creates a positive effect
True
A key to mood momentum is to pick from a variety of positive experiences, activities and behaviors to keep it interesting
Describe barriers you have to using PLEASED and the skills you will use to address your barriers?
Answers vary
Barriers could include: mood, energy levels, sleep, stress
Skills: perseverance, self talk
What are the 4 Cs in build mastery?
In Control
Confident
Competent
Capable
Put these in order of the feelings model:
Action urge, results, event, feeling, interpretation, action
Event --- Interpretation --- feeling --- action urge --- action --- results
What are 3 mood congruent behaviors associated with feeling depressed?
Getting isolated, being inactive, engaging in stuck thinking, neglecting self-care and hygiene, eating and sleeping too much or too little, deciding to stop therapy and medications, etc
What is are barriers/triggers to YOU continuing a positive mood?
Answers vary
Someone makes you mad, something doesn't go the way you planned, etc
What are 3 self-care skills from PLEASED you can implement in your life?
Physical health, list resources and barriers, eat balanced meals, avoid drugs and alcohol, sleep between 7-10 hours, exercise 20-60 minutes and daily habits
Give a situation where you could use Cope Ahead and what you mind do to prepare.
Answers vary