Emotions: True or False
TRUE OR FALSE: THERE IS A RIGHT WAY TO FEEL IN EVERY SITUATION
FALSE: Feelings are not right or wrong. Different people will feel different emotions depending on the situation. We all have different beliefs about ourselves , others and how the world operates.
Why is it important to know what we’re feeling?
We can’t change what you’re not aware of.
Emotions can drive automatic behaviors if we’re not aware of them
What emotions or emotional experiences do people typically not want to feel or experience?
- Sadness
- Fear
- Shame/Embarrassment
- Rejection
How can we become stuck with our thoughts?
- Playing things over and over in our mind
- Remembering past hurts
- Believing that because we think it, it must be true
What are 3 different ways we can cope with overwhelming emotions?
- Make it Bigger
- Make it Smaller
- Do nothing
TRUE OR FALSE: I CANNOT COPE WITH ANY PAINFUL EMOTION
FALSE: PEOPLE CAN LEARN TO TOLERATE UNPLEASANT EMOTIONS WITH PRACTICE. WE CAN LEARN TO RESPOND Vs. REACT
What makes it difficult to know what we’re feeling?
We weren't taught about feelings
Feelings can be uncomfortable, so we avoid paying attention to them
We can believe feelings are bad/unhelpful
It takes time to notice how we're feeling
How do we avoid difficult emotions?
- Change the subject
- Replacing difficult emotions with positive thinking
- Substances
- Distraction (work, school, friends)
What happens when emotions and thoughts (what our mind says) take over our actions?
- We end up acting in ways we are not proud of
- It becomes more difficult to get through difficult situations
- We feel regret afterwards
How can we make the intensity of emotions less or smaller?
- Helpful Distraction - changing activities
- Physical Activity
- Labelling the emotion- " Name it to Tame it"
- Connecting with Others
- TIP (Temperature, Intense Exercise, Paced Breathing)
TRUE OR FALSE: EMOTIONS HELP MOTIVATE US FOR ACTION
TRUE: EMOTIONS HELP TO ORGANIZE OUR BEHAVIOUR AND SET US IN MOTION TO ACCOMPLISH A GOAL.
How can we become more aware of what we’re feeling?
Mindfulness of emotions
Feeling emotions in our bodies - “heavy heart,” “nervous butterflies,” “sick to stomach”
We can also notice our thinking and behaviours
What are the consequences of avoiding emotions in relationships?
- Makes communication difficult
- Problems can build up
How can we prevent our emotions and thoughts from taking over our actions?
- Creating some distance so we can observe our experiences.
- "I notice my mind saying ....."
- Labelling without judgement " I notice sadness and it feels like a tightness in my chest"
What is helpful about increasing the intensity of emotions like anger, sadness, and fear?
- Anger motivates us to set boundaries
- We are able to grieve, remember and slow down with sadness
- Balanced levels of fear motivate us to protect ourselves.
TRUE OR FALSE: ALL DIFFICULT EMOTIONS WILL INCREASE IN INTENSITY IF I DO NOT ACT NOW
FALSE: EMOTIONS DO NOT INCREASE FOREVER IN INTENSITY. THEY REACH A PEAK AND THEN SUBSIDE
How does our thinking change based on our feelings?
Emotions can narrow our attention.
Emotions can "build up" or make things seem worse than they are.
Emotions can make a situation seem more likely.
High emotions make it difficult to think
What happens to painful emotional experiences when we avoid them?
It gets bigger and sometimes can turn into something else - it makes problems worse in the long run.
What are some rules about others that can keep us stuck in painful emotions such as anger and sadness?
- People should/must ….
- Thinking that things are either right or wrong
- They always ....
What does it mean to do nothing with emotions that are not too intense?
Doing nothing means noticing the emotion but making a choice to mindfully observe it.
TRUE OR FALSE: EMOTIONS HELP US COMMUNICATE WITH PEOPLE
TRUE: EMOTIONS HELP US COMMUNICATE WITH OTHER PEOPLE USING VERBAL AND NON-VERBAL BEHAVIOUR
How were you taught to handle your emotions?
Bottle them up?
Avoid showing them?
Shield family/loved ones from knowing how you're feeling?
What can we do instead of avoiding painful experiences?
Acceptance - Acknowledge the difficulty in the painful experience.
Allow yourself to observe how it impacts your thoughts, physical sensations, and actions.
What can you do to prevent struggling with difficult thoughts, emotions and sensations?
Treating yourself kindly during a difficult time by acknowledging the uncomfortable feelings, sensations and thoughts is a helpful way to prevent struggling with difficult experiences. This is also known as self-compassion.
What is important about actively coping with emotions?
Actively coping with emotions allow us to take actions that are guided by our values. When we are active in listening to the messages that emotions give us, we are able to respond vs. react.