General
What is the three functions of emotions?
Motivate, communicate to self, communicate to others (handout 3)
Name the urge and then opposite action for any of these emotions:
Fear
Sadness
Anger
Shame
HO10 : Fear (run/approach), anger (fight / gently avoid), sadness (withdraw/get active or involved) shame (hide/tell others)
What ACRONYM do we use to help reduce vulnerability to emotion mind?
ABC PLEASE
what is the first step to managing difficult emotions?
HO22 be mindful, just notice your emotion.
You see someone push another person and feel fear. What skills should you use?
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Compelete the sentence: "Feelings are not ____"
(facts)
also: truth, absolute, all
What are the 3 main ways we change emotional responses?
HO7: Check the facts, opposite action, problem solving
What is one of the meanings of A, B or C in "ABC PLEASE"?
Ho 14: accumulate the positive (short and long term!), Build mastery, Cope ahead
Finish the sentence:
"you are not your ____"
HO22 (emotion)
Someone cuts you off on the highway and you get angry, what skills could you use?
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What makes it hard to regulate emotions?
Biology, lack of skill, reinforcement of emotional behavior, moodiness, overload, myths. HO4
When do I use opposite action and when do I use problem solving?
problem solve when emotions fit facts.
opposite action for when emotions don't fit facts OR acting on emotion is not effective.
What does PLEASE stand for?
HO14:
treating Physical illness, eating balanced, Avoid mind Altering substances, Sleep balance, Exercise balance
How do YOU know when you are at your "breakdown point"?
HO23:
distress is extreme, feeling overwhelmed, cannot focus, mind shuts down, cannot solve problems, etc.
You hear something you don't like from a trusted individual and feel bitter (ie counselor), what skills could you use?
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Where do you feel emotions such as anger, fear, joy, sadness (each) in your body?
Participants description...
What is one step in Problem solving?
HO12:
1.describe problem, 2.check facts, 3.identify goal, 4. brainstorm 5. pros/cons or choose best option, 6. act, 7. evaluate
How do we do one of those (A,B, or C)? Give example!
HO19 (accumulate positive now or future - based on values, build mastery, cope ahead)
Crisis survival skills include?
HO23:
TIP body chemistry, distract, self-soothe 5 senses, improve the moment
You get in an arguemnt with a loved one and feel both anger and sadness, what skills could you use?
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Label 2 or 3 parts of the Model for Describing Emotions diagram:
HO5: vulnerabilities, interpretation, prompting event, biological changes / sensations(urges, expressions (show, say, do?), emotion name, secondary emotions / aftereffects.
What is one question to ask ourselves when checking the facts?
HO8: 1 what is emotion I want to change 2 what is the vent prompting my emotion? 3.what are my interpretations, thoughts, assumptions about the event? 4.am I assuming a threat? 5.whats the catastrophe? 6.Does my emotion &/or its intensity fit the actual facts?
What are some ideas in the Sleep Hygiene protocol?
HO20B:
1. consistent sleep schedule, 2. don't use bed in day, 3.avoid caffeine, heavy meals, alcohol, etc. 4.turn off light, quiet room 5. give hr to all asleep 6.do not catastrophize 7.get out of bed if can't sleep 8.try light snack 9.use cold water, breathing 10. 9-0 meditation, 11.focus on body 12.reassure self 13.read 14.....
What is one of the 6 troubleshooting steps?
HO 24-25:
1.check sensitivity, 2. check skills (what tried, work on them) 3. check for reinforcers, 4.check mood 5.check for overload- too upset to use skills 6. check for myths getting in way
For what appears to be no reason, a person in the store starts cussing you out and you become livid and you try and use ER skills but they don't seem to be effective. What skills could you use?
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(Managing extreme emotions: skills breakdown point-ER handout 23)