ER
What are emotional regulation goals?
- name emotions
-observing and describing them
-change emotions when we want to
-increase positive emotions
-manage emotions instead of self sabotaging
-cope better
What is goal?
Increasing our awareness and observations on how our mood is impacted by different foods
what is this skill Opposite action?
What’s the opposite of depression?
you use a skill when your emotions don’t fit the facts
-joy
What skills should I use to collect the facts and come up with potential solutions?
Problem solving
Why does this matter?
Under sleeping is a real problem for your mood, focus, and functioning in the world
What can emotions do for us?
-motivate us
-warn us /give us information
-communicate how we’re feeling to others
-help us understand others better
Step 1
Observe how certain food are affecting your mood and body
-compare when your eating balance healthy foods vs junk
Why use Accumulate positives skills?
By planning out what positive actions you will do for the next week I had will provide a routine and structure for experiencing at least one positive emotion a day
When should you use Vitals skill?
To help achieve a personal goal
What do you sleep problems increase?
Sleep problems can potentially increasing Zaidi, depression, and reduce concentration.
What makes regulating emotions hard?
-moodiness
-caught up in emotion
Step 2
Notice if your eating too much or too little
-can make people tired, cranky
What type of goals do you use skill Smart goals method for?
Long term goals to help them be achievable and realistic
What skill should you use to reduce emotional vulnerability by taking care of your mind and body?
Please skill
Getting better sleep can…..
Support you being more in control over your mood and emotions
What’s the purpose of using an emotions wheel?
Determining what emotions you’re really feeling, practice over serving and identifying our emotions
Step 3
Start thinking about changes
-how to increase foods that make you feel good and energized
How is Building mastery different than a smart goal?
Break goal down into small steps for the present moment
You want to have a healthier relationship and not act out - what skill could your use?
- check the facts 9does my emotion match facts)
-vitals
Tips for better sleep
1.Stick to a schedule.
2. establish a bedtime routine
3.don’t eat or drink a lot before bed
4.avoid caffeine and nicotine
5.keep your room cool
6. Exercise
7.sleep primarily at night
8. Keep it dark, quiet, no screens
9.use bed only for sleep
10.hot shower helps muscles relax
11.no sleeping pills
12.don’t catastrophize
What are the 6 components in the model for describing emotions?
1.Vulnerability factors
2. prompting event
3. interpretation of the event
4.body, sensations, body expressions
5.action, urges, words, actions
6. how do you feel
Step 4+5
Start small -pick something to focus on like more fruit and vegetables or no soda/energy drinks
Notice the effects on your mood -use a food log
What skills should you use when your emotions and actions are set off by your thoughts and how you perceive the event and not by the actual event?
Check the facts
You don’t want to do your HW what skill can you use?
-problem solving
What’s the optimal amount of sleep to get a night?
7-9 hours