Emotions
What emotion makes us escape or avoid things?
Fear/Anxiety
ABC Skills are
A- Accumulate positive experiences
B-Build mastery
C- Cope ahead
How do you think. you can accumulate positive experiences
PLEASE Skills remind us to take care of our physical bodies, how can you do that?
What is the action urge for anger?
attacking
Teenagers DO NOT have intense emotions that are difficult to manage.
False
Observe, describe and paricipate
What emotion is all about retrieving a loss and getting new positives
Sadness
What does it mean to be mindful of positive experiences?
Focus your attention on positive events while they are happening. Refocus your attention when your mind wanders to the negative. Participate fully in the experience.
True or False:
Exercise is something that you should do once a week at most.
False
True or False:
When using opposite action you can only do it a little bit and it will still work.
False
Finish the statement
ABC PLEASE shows us how to _______ positive emotions and ______ vulnerability to emotion mind
increase, reduce
What is a mindfulness activity that we could do that focuses on the mindfulness what skill observe?
People watch, watch waves, watch clouds, etc.
What emotion does this statement elicit?
There is something wrong with me.
Shame
Using the build mastery skill, name something you can work on and what the first small step you can take today looks likes.
Drawing. Draw something today and continue to work on my skills. etc.
Name 5 healthy and 3 unhealthy foods
The urge of verbal accusations, attempting to control others/situations, and acting SUS all are urges associated with what emotion?
Jealousy
Opposite action requires these seven steps:
Name four of them
(Double if you can name them all)
Figure out the emotion you are feeling
What is the action urge that goes with the emotion
Ask yourself does the emotion fit the facts and situation
Do I want to change the emotion
If yes - opposite action
Do the opposite action all the way
Repeat until the emotion goes down enough to notice
What are the 6 senses according to the self soothe skills
Vision, hearing, smell, taste, touch, and movement
What two emotions make sure that we have enough resources to survive?
Envy and Jealousy.
Using the value of achieve things, what is a goal you could make to fit this value.
Get good grades, work hard, be financially secure
Name 2 of the 5 steps that can help with for eating better.
Observe how certain foods affect your mood. Notice whether you are eating too much of too little. Start thinking about changes. Start small. Notice the effects of eating well on your mood.
Give a detailed example for opposite action when you are feeling sad.
Get active - approach, don't avoid, build mastery and increase pleasant activities.
What are the four parts of the Wave skill?
Experience your emotion, practice mindfulness of emotional body sensations, remember you are not your emotion, don't judge your emotion
What is the difference between emotional and impulse regulation?
Emotional regulation is the practice of identifying and accepting emotions, impulse regulation is the practice of thinking before acting.
What emotion makes us hide, lower our head and beg for forgiveness.
Guilt
Walk the group through a situation in which you could use the Cope ahead of time skill.
Walked through correctly.
Name 2 ways how to get better sleep.
Stick to a schedule. Establish a bedtime routine. Don't eat or drink a lot before bed. Avoid caffeine and nicotine. Exercise. Keep your room cool. Sleep primarily at night. Keep it dark, quiet, and NO SCREENS. Use bed only for sleep. Soak and sack out. Don't rely on sleeping pills. Don't catastrophize.
When using opposite action with the emotion shame what should you do when the shame FITS the facts?
Apologize and repair harm when possible, try to avoid making the same mistakes in the future and accept consequences and forgive yourself and let it go.
Create a scenario in which you can feel and manage an emotion appropriately
Walk through scenario correctly
What makes a good conversation?
Listening, asking questions, both parties talking