What are emotions?
Is an emotion simply just an emotion?
no, it's a full body response
What concerns us about vulnerabilities?
being hijacked by emotion mind
When do we use skills to change an emotion or its intensity?
when the emotion doesn't match the situation and/or the emotion isn't helpful in the situation because it is keeping us from moving towards our wise mind goals
What type of emotion is our first response to a situation instictively?
primary
When wouldn't we use the skill of opposite action?
when our action urge is helpful and when acting opposite would put us "at risk" or put us in "danger"
Why are emotions important?
give us messages as a starting point for responding to situations
What are two daily "vitamins" that reduce our vulnerability? Please define
accumulate positives (daily pleasant activity), build mastery (daily activity that elicits feelings of accomplishment)
Where does check the facts intervene in the experience of an emotion and what is its goal?
focuses on our interpretation of a prompting event to see if our interpretation is dialectical/balanced/accurate and its goal is to develop an interpretation that is so to reduce the intensity of our emotion
What kind of emotions do myths cause?
secondary
How do we need to do opposite action to be most effective?
all the way - including body language, facial expressions, etc
Name something that makes it hard to regulate emotions
biology, lack of skill, reinforcement of emotional behavior, moodiness/emotional overload, emotion myths
What long term concept is important to keep in mind when living our lives in order to reduce vulnerability?
living true to our values
What is the difference between an action urge and an action and what skill changes an emotion by changing our actions?
opposite action
What emotion is commonly a secondary emotion?
anger
How can we figure out what we are feeling?
by observing the prompting event, our thoughts/interpretations, physical sensations, action urges and using our Emotion Regulation handout 6 atlas to help us back into our emotion if we are not sure what we are experiencing
Provide and example of an emotion myth and the impact
"there is a way that I am supposed to feel in any given situation" which creates more emotion (shame, anxiety, sadness) when I am feeling the emotion that may be "wrong"
What does PLEASE stand for and how does this relate?
treat physical illness, eat healthfully avoid mood altering drugs, sleep, exercise. This addresses the mind body connection.
What skill when being used may come up with CTF and OA solutions as well as others and what is the focus of this skill?
problem solving and it operates to reduce the intensity of an emotion and looks for solutions that may not arise through CTF and OA
Which type of emotions do we need to address?
primary and secondary and in order to be most effective we need to get to the primary
Provide an example of an emotion, its message, and how it is trying to elicit motion.
anxiety - future danger!!! - prepare
Describe the architecture of an emotion
vulnerabilities that we bring to the moment, prompting event, interpretation of the event, physical sensations including action urges, outside reflections of the emotion including words, actions, and appearance, emotion name, after effects
How do we use cope ahead? Provide an example
anticipate a situation, envision being in it, make a skills plan to address possible problem behaviors, envision using the skills, problem solve any obstacles
What are thinking mistakes, what do they cause, and which skill do they relate to? Please name two.
distorted patterns of thinking that cause non-dialectical interpretations of prompting events - catastrophizing, mind reading, personalization, mental filter, emotional reasoning, should statements. they relate to checking the facts skill, aka catch it, check it, change it
What are two reasons that we replace primary emotions with secondary emotions?
because of our learning histories and because we would rather feel something else
How long does an emotion last and why is this important?
60-90 seconds which lets us know that our responses cause them to last longer which is quite understandable and, at the same time, lets us know that we can influence them.