Emotional Self-Regulation

Increasing Awareness/Managing Urges

100

True or false emotions can be categorized as good or bad.

What is false

200

Describe what judgement is.

What is adding new emotions to the original emotion you were experiencing.

300

Name what the opposite of judgement is.

What is acceptance.

400

Describe what an urge is.

What is powerful desires to act on intense emotions.

500

Describe the urge surfing skills and how you can utilize it.

What is 

Managing Stress

100

Describe why getting plenty of sleep decreases stress.

What is increase energy levels to maintain a healthy attitude.

200

Name three relaxing activities.

What is walking, meditating, deep breathing, yoga, music, working out, art, etc

300

Describe practice gratitude.

What is being more aware of positive exprinces in the moment.

400

Name a recent situation where you felt stress and one skill you used to reduce it.

What is

500

Name four of the eight discussed methods to manage stress.

What is

Do relaxing activities, avoid drugs/alcohol, get physical activity, practice gratitude, make healthy eating choices, keep a journal, get plenty of sleep, and focus on what you can control.

RSAs

100

RSA.

What is a rational self analysis.

200

Describe rational challenges.

What is challenge your beliefs by restating them in a helpful way.

300

Describe what a camera check is used for.

What is making sure your awareness of the activating event is as accurate and objective as possible.

400

Name two of the five rules for rational thinking.

What is 

• Are your thoughts based on objective reality/facts?
• Are your thoughts helping you protect your life and health?
• Are your thoughts helping you achieve your goals?
• Are your thoughts keepings you out of conflict with others?
• Are your thoughts leading you to feel the way to want to feel?

500

Complete an entire RSA on a recent event you experienced.

What is

Thinking Errors

100

Describe the awfuling thinking error.

What is focusing on the bad, and overlooking the good.

200

Describe the loaded words thinking error.

What is intensifying a thought with harsh words.

300

Describe the demands thinking error.

What is insisting that things have to, need to, or should be a certain way.

400

Describe the blaming thinking error, and why we utilize this error.

What is holding others responsible for your feelings, behaviors, and consequences. To reduce our negative feelings.

500

Name the thinking errors you utilize the most and give an example of it.

What is I can't, absolutes, demands, blaming, loaded words, statement of fact, rhetorical questions, awfulizing

Skills

100

Describe notice your breath skill.

What is pay attention as you breathe in and out

200

Describe notice your thoughts skill.

What is observe you thoughts coming and going without analyzing, judging, beleiving, or disbelieving them

300

Describe what a RSA is.

What is challenging unhelpful thoughts and replacing them with new thoughts 

400

Describe examine the evidence skill.

What is look for evidence for and against thoughts that aren't working for you.

500

What is RAIN and how can you utilize it.

What is recognize, allow, investigate, and nonidentification. Used to get to the heart of underlying emotions.