Emo Reg Module
True or False
Problematic behaviors are often ineffective solutions to intensely painful emotions
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
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
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
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
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
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
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
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
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
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
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
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
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
Opposite Action to ANGER is..
a) approach and attack! (They deserve it!)
b) gently avoid
c) face the music
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
True or False
Sometimes people struggle with difficult emotions and try to cope with those emotions with problematic or impulsive behaviors.
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
Opposite Action to SADNESS is...
a) hide and avoid
b) attack
c) get active!
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