PLEASED
This part of the PLEASED skill involves engaging in physical activity for at least 30 minutes at a minimum of 3x a week, and ideally every day
Exercise
Name each part of the Emotion model
(EVENT, INTERPRETATION, EMOTION, ACTION URGE, ACTION, RESULT)
Frustrated, annoyed, and outraged are emotions that are on this continuum of emotions
(ANGER)
This skill involves reaching out to others to increase positive emotions
(ATTEND TO RELATIONSHIPS)
This is the frequency that we should be attending to our self-care needs to reduce emotional vulnerability
(DAILY)
This part of the PLEASED skills involves scheduling and attending regular physicals and dental visits
Physical Health
Describe what an action urge is
(WHAT WE WANT TO DO/WHAT OUR EMOTIONS ARE COMPELLING US TO DO)
Joy, content, and ecstatic are on this continuum of emotions
(HAPPY)
This skill involves identifying the action urge and then choosing an activity that is mood incongruent to reduce emotional suffering
(OPPOSITE TO EMOTION)
Reaching out to others in our support network rather than isolating is an example of using opposite to emotion with _________.
(DEPRESSION)
This letter stands for staying away from substances like illicit drugs or excessive alcohol that can increase emotional vulnerability.
Avoid mood-altering Substances
Describe what an interpretation is
These are the beliefs, assumptions, or judgments we make about a prompting event that fuel the emotion.
Worried, shaken, and overwhelmed fall under this continuum of emotions
(ANXIETY)
This skill involves completing tasks that lead to feelings of increased competence
(BUILD MASTERY)
Taking responsibility and apologizing for actions is an example of using opposite to emotion with ________.
(GUILT/SHAME)
This letter reminds us to eat regularly and mindfully throughout the day to avoid "hanger" or energy crashes.
Eating Balanced Meals
What is the overall goal of learning about and using the Emotion model?
(UNDERSTANDING EMOTIONS & WHERE THEY COME FROM PROVIDES US THE NECESSARY KNOWLEDGE OF HOW TO INFLUENCE THEM)
List three emotions that could fall under the continuum of fear
(NERVOUS, PANIC, ANXIOUS, TERROR, UNEASY, WORRY, DISTRESSED, HORROR)
This skill focuses on engaging in activities that are mood congruent to continue positive moods
(MOOD MOMENTUM)
List the 4 C’s of Build Mastery
(CONFIDENCE, COMPETENT, CAPABLE, IN CONTROL)
What is the primary goal of practicing the PLEASE skills regularly?
To reduce vulnerability to negative emotions (or increase emotional resilience)
What is it called when you have pre-existing conditions, like being hungry, tired, or sick, that make you more likely to have a big emotional reaction?
Vulnerability factors (HALT)
List three emotions that could fall under the continuum of guilt
(SORRY, REGRET, REMORSE, SHAME, EMBARRASSED)
This skill requires us to schedule activities into our daily routine to increase positive emotions
(BUILD POSITIVE EXPERIENCE)
What is the skill that helps us stay on track with daily responsibilities and have structure throughout our day?
Routine (RO)