Emotion Regulation
What does DBT stand for?
Dialectical Behavior Therapy
What is the common action urge for anger?
Attack, fight, yell, go towards the situation
Freebie Q!!! What was your favorite activity suggested from the pleasant activities list?
Freebie :)
Average = 8-10 hours
When would we use the check the facts skill?
If acting on our emotion urges would make a situation worse, and/or if we are feeling strong emotions and having unhelpful thoughts
True or False: some emotions are bad and some emotions are good
FALSE
When do we use the opposite action skill?
- emotion doesn't fit the facts
- emotion is too intense, lasted too long
- acting on our urge would be ineffective
Ex: I am proud of myself for hopping out of bed at my first alarm instead of snoozing
What are some ways food can impact our mood?
We need to fuel our body so we have the capacity to handle difficult emotions!
If we aren't properly fed, we are more vulnerable to stress and emotional responses
Give an example of times our big/worried thoughts may be helpful
Ex: I'm worried that the giant dark cloud I see might signal rain, so I'm going to drive to work instead of biking
What are the three states of mind?
Emotion Mind
Logic/Rational Mind
Wise Mind
Give an example of an opposite action for depression/sadness
-getting up
-doing something social
-moving your body in some way
What are values?
What does the acronym SEEDS stand for?
Sleep
Exercise
Eating Well
Doing fun things
Self care
What does it mean to describe a problem objectively?
Just using the facts! No added opinions, extremes, or mind reading
What is emotion regulation?
Skills we can learn to understand more about our emotions and balance our emotions
What do we mean when we say emotions love themselves?
They want to stick around! They are cyclical and want to continue, so common action urges usually make them stay around longer
What is the point of giving ourself credit?
Goals can take a lot of time! Giving ourself credit throughout helps motivate us, appreciate our actions, and focus on what we are doing well
Freebie Q!!! What was your favorite activity suggested from the pleasant activities list?
Freebie :)
What do we do if our action urges do not match the facts once we have checked the facts?
Problem Solve! (POPS)
Why do we practice mindfulness?
Being mindful can give you more choices + control over your behavior
-reduce your suffering + increase your pleasure
-help you make important decisions
-focus your attention, make you more effective
-increase compassion for yourself and others
-lessen your pain, tension, and stress
Name the steps to doing opposite action
-label emotion we are feeling
-label urge that goes with this emotion
-check in: does this emotion fit the facts? will acting be effective?
-ask yourself: do I want to change this emotion?
-if yes - do OPPOSITE ACTION, ALL THE WAY
-repeat until emotion has come down enough for you to notice
Share something that can get in the way of giving yourself credit
Ex - it feels silly; I shouldn't give myself credit for things I "should" be doing; it's too hard to be positive to myself
What's the point of adding fun/pleasant activities to our day to day schedule?
-Can feel supportive if we are bogged down with difficult emotions
-Can help us connect with a life we find values filled and meaningful
What are the steps of POPS?
P- What is the PROBLEM?
O- What are our OPTIONS?
P- PICK ONE OPTION.
S- SEE if it works.