Emotion Regulation
True or False: Everyone goes through the stages of grief in the same order
False - it is not linear - we can go back to stages and forward to stages before hitting acceptance
Change the stinking thinking to positive thinking:
"I'll never be happy"
"I may be having a hard time now, but that doesn't mean it will be like this forever"
"things can work out if I work at fixing my problems"
What is a group of elephants called?
a herd or parade
an example of using the senses to self-soothe
- listen to your favorite music
- smell popcorn popping
- taste your favorite food
- take a shower (touch)
The purpose of the GIVE skill?
to help build and maintain positive relationships
What is the Anger Iceberg?
Used to show emotions that are often hidden under anger
ex: sadness, loneliness, embarrassment
Types of self-talk?
Positive - affirmations, positive things about yourself
Negative - talking down on yourself, not seeing positive things about yourself
What year was the first iPhone released?
2007
what are the 6 senses?
vision
smell
touch
taste
hearing
movement
2 Examples of non-verbal communication?
eye contact
voice (volume, tone)
facial expressions
posture
increase positive emotions
more positive things happening in your life
easier to manage emotion regulation when negative things happen
The purpose of positive affirmations?
changing your thinking can help you control your emotions and actions
help manage stress
make better choices
feel better about yourself
How many bones in the human body?
206
improve the moment we are in by managing what we are doing/thinking
The purpose of DEARMAN?
to get someone to do what you want them to do
What are 3 out of the 5 stages of grief?
denial
anger
bargaining
depression
acceptance
Name 3 types of stinking thinking
catastrophizing
all or nothing
shouldn't, must, can't and won't
disqualifying the positive
mindreading
awfulizing
the only bird that can fly backward?
hummingbird
How to use PROS and CONS when an urge hits
Identify the pros and cons of resisting the urge
Identify the pros and cons of acting on the urge
How can you show someone you are listening when they're talking (2 examples)?
- eye contact
- nodding
- respond to what they say
- focus on what they're saying rather than your response
5 steps in the Emotion Wave?
Event
Thoughts
Feelings
Action Urges
Action
Aftereffects
Give an example of a stressful situation and the stinking thinking, feelings and behaviors that might come
Ex:
I had an argument with my friend.
Catastrophizing
I feel sad, anxious, scared
I might cry, avoid that person, or beg them to be my friend
what is the most used emoji?
What do 3 of the letters in DISTRACT stand for?
D - do something else that grabs your attention
I - imagine being somewhere else
S - use 5 sense to distract
T - take a short vacation
R - read
A - arts and crafts
C - contribute - do something nice for someone
T - keep your thoughts busy
What does DEARMAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate