Emotion Regulation Basics
True or false: Aftereffects of an emotions are situations or effects that you may be hypersensitive to following feeling an emotion state and/or situations or triggers that may bring about that emotion again.
True!
Emotions do three things for us. Name those three things.
Motivate (and organize) us for action
Communicate to (and influence) others
Communicate to ourselves
True or False: It is important to check the facts of a situation to see if what you are feeling fits the situation.
True! It is important to see whether your emotions "fit the facts" of a situation. Changing your beliefs or assumptions may help change your emotional reactions to situations.
What is the acronym used within this part of the module focused on reducing vulnerability to emotion mind?
ABC PLEASE
True or False: If you can't regulate your emotions there's nothing you can do about it.
FALSE! There's lot of factors that can impede someone's ability to regulate their emotions effectively.
True or false: Emotions represent fact.
False! Emotions are not based on fact, nor can they be used to justify behaviors or thoughts. Emotions are responses to factual information.
Name one way in which emotion motivate us for action.
They motivate our behavior. They save time in getting us to act in important situations. They up overcome obstacles.
Opposite action is a emotion regulation skill for moments when your emotion does not fit the facts of a situation. Therefore, explain opposite action.
Opposite action is a skill in which you are acting opposite to an emotion's action urge.
For example: being afraid, you may approach the feared stimulus or just not avoid the fearful stimulus.
True or False: Accumulating positive emotions in the long-term is often related to engaging in things that disregard your values and priorities in life.
False! Accumulating positive emotions long term focused on engaging in activities that are in line with your personal values, morals, and priorities in your life.
Name a way in which you can be biologically sensitive, which would in turn make it harder to regulate your emotions.
Untreated illness. Untreated distress. Out of balance eating. Poor sleep. Substance use. Medication effects.
What are the four goals of emotion regulation?
Understand and name your own emotions
Decrease the frequency of unwanted emotions
Decrease emotional vulnerability
Decrease emotional suffering
Name one way emotions communicate to (and influence) others.
Nonverbal body language
Tone/volume of speech
Problem-solving in emotion regulation is when the emotion you're experiencing fits the facts AND acting on this emotion is appropriate. Explain a way in which you would problem-solve acting on an emotion.
Identifying a goal that needs to happen so you feel okay.
Brainstorming solutions.
Choosing a solution that is likely to work.
Putting the solution into action and if it didn't work, try other options.
Give an example of a pleasant event that you enjoy doing that helps boost your mental health.
Freestyle answer.
The TIP skill (taught during the next module) can be helpful in de-escalating yourself. Give an example on how you utilize this skill.
Temperature change with cold water on the face, ice cubes on the neck, stepping outside into a colder temperature.
True or false: Emotional dysregulation is when emotions are out of control and you are easily able to change how you experience them.
False! Emotion dysregulation is when despite your best efforts, you are unable to change which emotions you have, when you have them, or how you experience or express them.
Name one way emotions communicate to ourselves.
They give us important information about a situation -- "trusting your gut"/intuition -- in order to act on a situation.
There are 6 ways to check the facts, which is not correct:
1) What emotion do I want to change?
2) What is the event prompting my emotion?
3) What are my interpretations/thoughts/assumptions about the event?
4)Am I assuming a threat?
5)What's the catastrophe?
6) Making sure to have my emotion and it's intensity fit whatever is going on.
6) Does my emotion and/or it's intensity fit the actual facts?
Asking Wise Mind to check the facts versus over-reacting.
Give an example of when you have used or could use cope ahead to manage your emotions.
Freestyle answer!
Give an example on how you can practice mindfulness of your current emotion.
Observing your emotion and not suppressing it.
Allowing emotions to come and go freely.
Being mindful of bodily sensations.
Reminding yourself you are NOT your emotions.
Being nonjudgemental to your emotions.
Practicing willingness and radical acceptance.
Give an example of an emotion you feel and how you experience it.
Prompting event? Interpretation of the event that prompt the feeling? Biological changes and experiences of the emotion? Expressions and actions of the emotion? Aftereffects of the emotion?
Give an example of when a particular emotion you were experiencing either motivated you to do something, communicated something to yourself, or communicated something to others.
Give an example of when your emotion fit the facts of the situation AND a time when it didn't fit the facts.
Freestyle answer!
Give an example of something you focus on within the PLEASE skill. (PL - treat Physical Illness, E - balanced eating, A - avoid mood-Altering Substances, S - Sleep, and E - get exercise)
Freestyle Answer!
Give an example of when you feel like your emotions were at a "skills breakdown point".
Freestyle Answer!