Purpose of Emotions
What is the purpose of anger?
Motivation, assertiveness, empowerment
Define emotion regulation (without using the terms emotion or regulation)
Any variation of: the ability to respond to the ongoing demands of an experience with the range of emotions in a manner that is socially tolerable and sufficiently flexible to permit spontaneous reactions as well as the ability to delay spontaneous reactions as needed.
What skill describes waiting for urges to decrease in intensity to not act impulsively on them?
Urge surfing
Name one way that you practice self-care.
Appropriate answers only :)
You get into an argument with someone you love and have the urge to self-harm. What skill would you use to not self-harm?
Appropriate answers only :)
What is the purpose of fear?
Protection, wisdom, problem solving
Name the skill you use to determine if your emotions need to be regulated.
Check the Facts
What does the acronym STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
What is the benefit of mindfulness?
Regulate your body, focus on one thing in the moment, gain a sense of relaxation.
15-30 minutes
What is the purpose of guilt?
Emphasize values, have remorse for a wrongdoing
What is the first step to practice opposite action?
Label/describe the emotion that needs to be regulated.
What does the acronym TIPP stand for?
Temperature, Intense Physical Exercise, Paced Breathing, Paired Muscle Relaxation
What is sleep hygiene?
Developing a consistent schedule so your body knows when its time to sleep. Eating/drinking and engaging in activities that help relax the body before bed.
When you can't solve or change a problem, what distress tolerance skill would you practice?
Radical Acceptance
What is the purpose of loneliness?
What does ABC stand for in emotion regulation?
What does the acronym ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, Sensations
What are the three parts of mind?
Emotional, Rational, Wise
What is the difference between willfulness vs willingness?
Willfulness is refusing to tolerate the moment, trying to fix the situation, and insisting on being in control. Willingness is accessing WISE MIND to do what is needed in the moment, wholeheartedly without dragging your feet.
Name 2 reasons why emotions are helpful
Validation, Communication, Motivation, Protection
What does PLEASE stand for in emotion regulation?
Treat Physical ILlness, Balanced Eating, Avoid mood altering substances, Balanced Sleep, and Get Exercise
What does the acronym IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Validate, Encouragement
True or False: You have good and bad emotions.
False! Emotions are neither good nor bad, they just are.
What is the goal of distress tolerance?
Survive the moment without making it worse