ABC Please
Opposite Action
Check the Facts
Emotions 101
Mindfulness Review
100
If you are going to identify at least one pleasurable activity to enjoy daily you are practicing what skill?
What is accumulate positive experiences
100
What are the action urge and opposite action for fear
What is escape/avoid and OA to approach
100
Challenging black-and-white thinking or catastrophic thoughts is a step in which skill
What is check the facts
100
In general, when is it the appropriate time to use emotion regulation skills?
What is when we are between a 2-7 on feeling thermometer
100
Focusing on what works is part of which skill
What is effectively
200
If you are going to engage in behaviors that increase your confidence in yourself and make you think you are competent
What is build mastery
200
What are the action urge and opposite action for sadness?
What is withdraw; become passive; isolate Get active
200
The first step in check the facts is what?
What is identifying the emotion you want to change
200
In the model of emotions, what are the two circles that are related to the body?
What is inside the body and outside the body
200
Does everyone have a wise mind?
What is Yes, sometimes it takes practice finding and listening to your Wise Mind
300
What does the S stand for in PLEASE
What is balanced sleep- sleep hygiene
300
What are the action urge and opposite action for anger?
What is Attack; Gently avoid Be a little nicer to person. Put yourself in the other person’s shoes. (
300
An additional question to ask ourselves to know if the emotions fit the facts is this.
What is am I thinking in extremes- all or nothing or catastrophic thoughts
300
In the model of emotions we learned about the process emotions go through. How long does an emotion last if we do not attach it to something else? (Thought/action)
What is 45 seconds to 1 minute
300
Wordless watching is part of which skill
What is observing
400
The PL in PLEASE stands for this
What is Treat Physical Illness
400
What are the action urge and opposite action for guilt
What is overpromise not to do it again; disclaim all responsibility; hide; beg forgiveness Don’t apologize or try to make up for it; change body posture; do the behavior repeatedly
400
An example of guilt fitting the facts is this.
What is You are doing something you believe is wrong or violates your values and long-term goals
400
Emotions in our body are always sending us a message. List the three functions of emotions
What is: Emotions motivate and prepare us for action; Emotions communicate to and influence others; Emotions communicate and provide information to ourselves
400
What are the "how" skills?
What is Nonjudgmentally, one-mindfully, effectively
500
If you are doing the E in PLEASE, you would be doing Exercise. What is the amount of time you should try to exercise each day?
What is 20 minutes
500
Opposite Action is best done when it is done all the way. What areas do we do opposite action all the way?
What is opposite behavior, opposite words and thoughts, opposite facial expression, voice tone, and posture.
500
Intensity and duration of an emotion are justified by this.
What is
500
Name the emotion regulation skill we would use to sit with our emotion, and describe when we should use the emotion regulation skill
What is: Mindfulness to current emotions (the wave skill): It is effective to distract from our emotions and their action urges when we need to get through a difficult situation without making it worse. It is also important to allow ourselves to experience emotions by using mindfulness to current emotions— that is, mindfully observing an emotion and the physical sensations associated with the emotion. We must learn to experience our emotions, so we learn that emotions are not catastrophic and that they can be tolerated.
500
What are the three “what” skills
What is Participating, describing, observing