Myths
True or False
Being emotional means being out of control.
If false, make it true.
False
Why is it important to remember that emotions are not facts?
1. Emotions are escalated when they are treated as facts
2. It can be trouble if our emotions get us to ignore the facts.
What is one reason why it is helpful to learn how to regulate your emotions?
Inability to regulate emotions often pushes others away and leads to maladaptive behaviors.
Name the emotion:
My body starts to shake and I have the urge to hide.
Anxiety/Fear
What is the difference between emotional regulation and distress tolerance?
Emotional Regulation are a set of skills you use to decrease the likelihood of emotional dysregulation. Distress Tolerance skills are skills you use to decrease the intensity of emotions once you become emotionally dysregulated.
True or False
Your emotions are who you are.
If false, make it true.
False.
Emotions are a part of you, but not completely who you are.
How do we get information from our emotions?
Our emotions give us a "gut feeling" that helps that understand and interpret the world around us. We still need to check the facts however.
True or False
All uncomfortable emotions should be pushed away or coping skills should be used to make them go away.
Justify your answer
False. Our emotions give us information and there is not such thing as a bad emotion. The goal is not to remove uncomfortable emotions from our experiences.
Name the Emotion:
You just scored the game willing goal! What are you feeling?
Proud/Excited
One of the goals of Emotional Regulation is to decrease emotional vulnerability. Why would we want to do this?
Decreasing emotional vulnerability increases resilience, and your ability to cope with difficult things.
True or False
Change is authentic, therefore you can be authentic when you try to change your emotions.
If false, make it true.
True
How do our emotions communicate with others?
We communicate our emotions through body posture, tone, the words we choose, and facial expression.
What is the connection between emotional dysregulation and maladaptive behaviors?
When we experience strong emotions and are dysregulated, we are more likely to engage in impulsive and ineffective behaviors.
1.Name two prompting events to anger.
2.Name two interpretations/perceptions that would lead to anger.
3.Name two ways to express anger.
4. Name two aftereffects of anger.
1. Being told "no"; Losing power. 2. Believing you have been treated unfairly; Thinking "I am right". 3. Clenched fists; Screaming 4. Loss of relationships; Increased ruminations.
Emotional pain is a part of living. We use emotional regulation skills to try to prevent pain from turning into suffering. What is the difference between pain and suffering?
Pain is a part of life. Suffering is when we hold onto the pain and cannot radically accept things that have happened to us, or around us.
True or False
It is not a sign of weakness to show uncomfortable emotions.
If false, make it true.
True
What is an action urge?
An action urge is a urge that results from an emotion that we are feeling.
What are the ABC's of DBT that help us to regulate our emotions?
Accumulate Positive
Build Mastery
Cope Ahead
If you were jealous, what would be one thing you would say? One thing you would experience in your body? One thing that you would show/communicate with body language. One urge you would have?
"They don't deserve that"; heat in your face, racing heart, clenched fists, urge to yell or take something away from someone.
Emotional Regulation teaches us to be mindful of current emotions. What are the benefits of being mindful of current emotions?
If we are mindful of current emotions, we can intervene earlier and be more skillful. We can also name the emotion, and be able to tell what it is communicating to use and how to proceed via wise mind.
True or False
Sometimes we feel emotions for no reason at all.
If false, make it true.
False.
Emotions are warning signs telling you how you feel about a given situation. All emotions are useful to help you understand your experiences.
Give an example of a healthy action urge.
Give an example of a unhealthy action urge.
Sad = self-harm
Angry = violence
Scared = avoid real danger
What does PLEASE stand for
P-Treat Physical Illness; L-Limit Electronics; E-Balanced Eating; A-Avoid Mood Altering Substances; S-Balanced Sleep; E-Exercise.
Why is it important to be able to label and recognize your emotions?
Labeling your emotions helps you to regulate the emotion and decide how to act effectively.
What gets in the way of emotional regulation. Name 2 things.
1. Biology
2. Lack of Skills
3. Reinforcement of High Emotions
4. Emotion Myths
5. Overload