Goals of Emotion Regulation
What are the 3 functions of emotions
1. motivate us for action
2. communicate to others
3. communicate to ourselves
Name a typical prompting event for feeling anger?
-having an important goal blocked
-you or someone you care about is being attacked or threatened by others
-not having things turn out as expected
What are the 3 skills that help to change our emotional responses?
check the facts
opposite action
problem solving
A. Accumulating positive emotions in the short and long term
B. building mastery
C. Cope Ahead
Please: taking care of your mind by taking care of your body
What are examples of values?
lack of skills
biology
reinforcement of behavior
moodiness
emotional overload
emotion myths
What function does fear serve?
to protect us; flight or fight
what is check the facts and when do we use it?
check the facts helps us to challenge our automatic thoughts/interpretations/assumptions to see if they are true and they can help reduce emotional responses
How do you accumulate positive emotions in the short term and why is it important?
doing daily pleasant activities
-to increase happiness and reserves and balance negative emotions
What can make us vulnerable to emotion mind?
-poor sleep
-not taking meds
-not eating
-environment
ex. all emotions are bad
showing emotions makes me weak
there is a right way to feel in every situation
What are typical prompting events for sadness?
-losing someone or something
-things being worse than expected
-not getting what you have worked for
-being rejected or excluded
When do you use Opposite action?
After checking the facts
when your feelings are not justified and/or your feelings are not effective to act on
How do you build positive emotions in the long term?
Name 2 ways to improve sleep
-turn off electronics
-use bed only for sleeping
-take medications on time
-watch foods you eat before bedtime
How do myths about emotions get in the way of regulation emotions?
Myths can lead us to avoid emotions and they stop us from trying to regulate our emotions
What are some typical prompting events for jealousy?
-an important relationship is threatened or blocked
-someone is attempting to take away important things from you
When do you use problem solving?
When your feelings are justified and when acting on the emotion is effective
Also, when the event prompting your emotion can be changed
What does PLEASE stand for?
PL: Treat physical illness
E: Balanced Eating
A: Avoid mood altering substances
S: Balance Sleep
E: Get exercise
By practicing something over and over again
Emotion regulation skills help with?
What are some typical prompting events for shame?
-being reminded that you did something wrong
-being rejected or criticized for something you expected praise for
-being laughed at/made fun of
-being criticized in public
-having others find out you did something that is wrong
1. identify situation; describe the problem
2. Check the facts
3. Identify goal in solving the problem
4. Brainstorm lots of solutions
5. choose a solution that is likely to work
6. Put the solution into action
7. Evaluate the results
When should you use cope ahead?
to plan ahead of time for difficult emotions/situations
Describe the model of Emotions
interpretation-biological changes-expressions (body, facial, word, action expressions)-emotion name-secondary emotions-attention/awareness