Emo Reg Module
ABC
CHANGE EMOTIONS
PLEASE
100

True or False

Problematic behaviors are often ineffective solutions to intensely painful emotions

100

The goal of the ABC PLEASE Skills are:

a)  Increase positive emotions

b) Reduce vulnerability to emotion mind

c) Both a&b

d) Neither a nor b

100

WHEN PROBLEM SOLVING...

a) Identify your goal in solving the problem

b) Brainstorm lots of solutions

c) Choose a solution that is likely to work

d) All of the above

100

The PLEASE Skills stand for:

a) Physical illness, Limit Screen Time, Energy, Apples, Sleep, Exercise

b) Physical illness, Limit Screen Time, Eating, Avoid mood-altering substances, Sleep, Exercise

c) Physical illness, Limit Screen Time, Eating, Academics, Sleep, Exercise

200

Having emotions are good because...

a) Emotions give us information that something is happening

b) Emotions communicate to, and influence, others

c) Emotions motivate and prepare us for action

d) All of the above

200

How can you ACCUMULATE POSITIVES SHORT-TERM?

a) Identify at least one pleasurable activity to enjoy daily

b) Practice Checking the Facts

c) Work on a stressful project

200

What skill is differentiating my thoughts from interpretations, identifying potential thinking mistakes, and assessing the probability/likelihood of the worst-case outcome?

a) Cope ahead

b) Problem solving

c) Check the facts

d) Building mastery

200

P (Physical) PLEASE is...

a) avoiding the doctor at all costs (it's always bad news)

b) take care of your body

c) your physical health has no impact on emotions

300

The main goal of the Emotion Regulation module is to:

a) tolerate distress 

b) change or decrease emotions and their intensity

c) improve my communication skills 

d) check the facts

300

How to ACCUMULATE POSITIVES- LONG TERM

a) Identify your wisemind long-term goals based on your values

b) create small steps towards your long-term goals

c) Eat ice cream and watch Netflix everyday

d) both a & b

300

Use OPPOSITE ACTION when...

a) The emotion does not fit the facts

b) The emotion is too intense

c) Acting on the emotion is not effective

d) All of the above

300

L (Limit Screen Time) PLEASE reminds us that....

a) Social media has no impact on emotions

b) Limiting screen time has a positive impact on emotions

400

When looking at the Model of Emotions (Handout 5):

a) changing one part can create changes in all the other parts

b) I get dizzy

c) there are no points where you can intervene and use skills

400

This skill helps me to rehearse a plan in advance of a stressful situation to improve my preparedness and reduce anticipatory anxiety

a) Check the Facts

b) Accumulating Positives

c) Building Mastery

d) Cope Ahead

400

Opposite Action to ANGER is..

a) approach and attack! (They deserve it!)

b) gently avoid

c) face the music 

400

E S (Eating and Sleep) PLEASE reminds us that...

a) Hunger and sleep have no impact on emotions

b) Maintaining healthy sleep and eating habits can improve mood and reduce our vulnerability to emotion mind


500

True or False

Sometimes people struggle with difficult emotions and try to cope with those emotions with problematic or impulsive behaviors. 

500

When BUILDING MASTERY...

a) start with the impossible- go big or go home

b) set yourself up for success by doing something difficult, but possible 

500

Opposite Action to SADNESS is...

a) hide and avoid

b) attack

c) get active!

500

E Exercise (PLEASE )....

a) is too much work

b) is one of the best antidepressants on the market

c) can help to reduce my vulnerability to emotion mind

d) both B and C

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