How do I feel when?
Opp. Action and Emotions
Accumulate Positive Experiences
Build Mastery & Cope Ahead
PLEASE
100
Angry
How do I feel when __________?
100

Facial Expressions and eye contact, for example.

What is non-verbal communication?

100
don't think about when a positive experience will end
How can you be "unmindful" of worries during a positive experience?
100

Do at least one thing each day to feel competent and in control of your life.

How do you build mastery?

100

Taking care of your body, taking medications properly, and keep doctor appointments

What is "treat PhysicaL illness?"

200
Excited
How do I feel when _____________?
200

Check the facts

What is one thing to do before assuming an emotion is an accurate interpretation of a situation?

200
Continue to refocus your attention to the present activity each time your mind wanders to the negative
What's one way to "be mindful of positive experiences?"
200
Plan your actions, your thoughts, what you will say and how you will say it.
How do you rehearse effective coping?
200
Don't eat too much or too little
What is "balanced Eating?"
300
Hurt
How do I feel when _____________?
300

action urge-escape or avoid

use opp action by approaching/confronting feared events, places, tasks, or people

What is the action urge for fear/anxiety, and describe how to use opposite action

300
Increase pleasant activities that lead to positive emotions
What is a way to accumulate positive experiences in the short-term?
300
So that you are prepared and respond better when there is a trigger or stressor you foresee in your future
Why cope ahead?
300
Don't alter your thoughts or feelings with chemicals
What is "Avoid mood-altering drugs?"
400
Envy
How do I feel when ______________?
400

Action urge: Attack

Gently avoid, or even be kind, try to have compassion for that other person, breathe deeply and avoid the person

What is the action urge for anger, and describe how to use opposite action

400

Being responsible, healthy, learning, having fun, and being a leader, for example...

What are some examples of values?

400

Imagine exactly what you could do to respond effectively to a stressor. Identify actions, thoughts, what to say, and how to say it.

How do you rehearse coping effectively in your mind?

400
Rest well and maintain a good schedule/routine
What is "balanced Sleep?"
500
Guilty
How do I feel when ___________?
500

They are helpful in giving information, communicating to/influencing others, and motivating/preparing us for action

What good are emotions?

500
Work toward goals based on your values.
What is one way to accumulate positive experiences in the long term?
500
Do something difficult, but possible or realistic
How do you plan for success not failure in building mastery?
500
Walking, jogging, yoga, sports, swimming, for example...
What is "get Exercise?"
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