Goals of Emotion Regulation
The first goal of emotion regulation is to better understand and _____________ my emotions.
identify/name
True or false:
being able to name my emotion is critical to emotion regulation.
TRUE
Checking the facts is important because prompting events happen that influence my ___________, which can bring up painful emotions.
Thoughts; interpretations
The skill to use if the emotion DOES fit the facts, and you want to create a change in emotion by changing the facts.
problem solving
Cope Ahead
An important part of emotion regulation is being able to create an effective ________ in emotion when it has overstayed it's welcome.
change
Name 2 factors that can interfere w/ emotion regulation.
biology, lack of skill, moodiness, emotional overload, emotion myths, reinforcement of emotional behavior
What is the first thing I need to know before checking the facts? (first step of check the facts)
identify the emotion I want to change
True or false: I may need to do opposite action many times in order for it to work for me.
TRUE; do it until it the emotion goes down
What are the two ways that I can accumulate positives? (A in ABC)
long term and short term
Problem solving is an effective skills for __________ the frequency of ___________ emotions.
decreasing; unwanted
What is the DBT tool that helps me understand and identify my emotions?
Model of emotion
When I check the facts on an emotion, I can also check the facts on it's intensity and __________."
duration
True or False: I need to suppress my emotion if I want opposite action to work for me.
FALSE; feel the feeling and do it anyway--retraining the brain
The PLEASE skills is about taking care of my mind by taking care of my ___________.
body; physical health
I can use accumulating positives and building mastery for _______ the frequency of _______ emotions.
increase; wanted
Name 2 parts of the model of emotion.
pre-existing vulnerabilities, prompting event, immediate interpretations, expressions, primary emotion.
What type of cognitive distortion can be addressed through check the facts?
catastrophes
What does it mean to do opposite action ALL THE WAY?
with my full self: thoughts, actions, behaviors, etc.
NO HALF ASSING
Two ways that I can build mastery
completing a task, practicing/getting better at something
A goal of ABC please is to decrease __________ _______ (2 words).
emotional vulnerability
What are the 3 things emotions do for us?
motivate us to action, communicate to others, communicate to ourselves
The skill to use if you have checked the facts and you still feel the emotion that doesn't fit the facts.
Opposite Action
Name two steps/parts of effective problem solving
make a goal, identify the problem, brainstorm ideas, pick one, try it out, evaluate, try again
A life that I experience as worth living contains things that I _______.
Value