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.
Why is it important to know which emotion we’re feeling?
- When we understand our emotions then we can have a better understanding of ourselves and our world.
- We can’t change what we’re not aware of. Knowing which emotion allows us to choose the best way to cope.
Which emotions do people typically not want to feel or experience?
- Sadness
- Fear
- Shame/Embarrassment
- Rejection
- Jealousy
How can we become stuck with our thoughts and emotions?
- Playing things over and over in our mind
- Remembering past hurts
- Believing that because we think it, it must be true
- Focusing on blaming others instead of feeling our feels
What are 3 different ways we can cope with overwhelming emotions?
- Make it Bigger
- Make it Smaller
- Do nothing
TRUE OR FALSE: I can't cope with painful emotions
FALSE: People can learn to tolerate unpleasant emotions with practice. We can learn to respond v react.
What makes it difficult to know what we’re feeling?
- We may not have been taught about feelings
Feelings can be uncomfortable, so we avoid paying attention to them
- Sometimes there are multiple emotions happening at the same time
How do we avoid difficult emotions?
- Dismissing it or denying it entirely
- Zoning out with media
- Replacing it with positive thinking
- Substances
- Distraction (work)
What happens when emotions and thoughts take over our actions?
- We end up acting in ways we are not proud of
- Situations can spiral out of control
- 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
- TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)
TRUE OR FALSE: Emotions help motivate us for actions
TRUE: Emotions can energize us and set us in motion to accomplish a goal.
How can we become more aware of what we’re feeling?
- Pay attention to ourselves - checking inside
- Notice where we feel the emotion in our bodies - “heavy heart,” “nervous butterflies,” “sick to stomach”
- Notice our thinking and behaviours and how they might be linked with our emotions
What are the consequences of avoiding emotions in relationships?
- Makes communication difficult
- Problems can build up
- Lack of intimacy; creates distance
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
- Sadness helps us to grieve, slow down, and remember
- Balanced levels of fear motivate us to protect ourselves and what is important to us
TRUE OR FALSE: All difficult emotions will increase in intensity if I don't act now
FALSE: Emotions don't last forever. They reach a peak and then subside.
How can our emotions shift our thinking?
- High emotions make it difficult to think clearly - our "lid is flipped."
- Emotions can narrow our attention.
- Emotions can "build up" or make things seem worse than they are.
What happens to painful emotional experiences when we avoid them?
- They continue to build up and often come out sideways - when we're not expecting it or in ways we later regret
- Can result in long-term health problems, negative behaviour, or unhealthy patterns
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, naming the emotion, but making a choice to mindfully observe it without judgement.
TRUE OR FALSE: Emotions help us communicate with people
TRUE: Emotions tell us things - about ourselves and others. They help us to connect with others and share experiences.
How are men often taught to handle their emotions?
- Stuff them
- Don't show 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 might our life look like if we are able to actively cope with our emotions?
- Take actions that are guided by our values.
- We can respond vs. react to situations
- Healthier bodies and minds, as less energy is going toward fighting emotions
- More connected and honest relationships