Anger
How can anger be compared to an iceberg?
Often times we express anger when really we are feeling underlying emotions deep down
Definition of "coping skill"
The methods a person uses to deal with a stressful situation
True or False: We can feel more than one emotion at a time
True: We are often feeling more than one emotion at any given time, and at times we can even be feeling conflicting emotions!
What is something you do to practice your mindfulness?
(answers vary: music, paying attention, eliminating distractions, guided meditation, walk, yoga, exercise, art, ets.)
Body language, facial expression, gesture, space, eye contact, touch, posture, etc.
Consequences that arise from difficulty with managing anger
Mental health, legal problems, relationship problems, health problems, behavioral issues, loss of privileges, poor decision making, etc.
Name a positive coping skill
(Answer varies) something you do to cope in which it assists you in the healing process.
True or False: We label emotions in two categories: good and bad
False: emotions are essentially neutral. They are just sources of information, much like signals.
A benefit of mindfulness practice
Increase mood, decrease anxiety or symptoms of depression, immune system, decrease unhealthy habits, control over your thoughts, reduce stress, reduce impulse control, helpful for struggles with PTSD or trauma, etc.
What is validation?
Acknowledging someone outside of ourselves (empathy)
True or false: It is easier to feel angry than it is to feel hurt
True: Anger is often the mask for someone who is feeling hurt because there is a perceived difference in vulnerability
What makes a coping skill a "negative coping skill"?
It is a coping skill that usually can make the problem worse or create it's own problem.
True or false: Stress is an unhealthy emotion
False: Stress in itself can be good for us because it increases our productivity. It becomes unhealthy when it is chronic or overwhelming.
What are the five senses?
Sight, touch, taste, sound, smell
***500 bonus points: Vestibular and proprioception (connected to touch)
Use an "I feel" statement
"I feel ____ when _____. I need ______."
Name an underlying emotion that prompts anger (root of anger)
embarrassed, scared, grief, annoyed, frustrated, attacked, anxious, exhausted, worried, hurt, insecure, regret, uncomfortable, guilt, disrespected distrustful, grumpy, tricked, shame, depressed, disgusted, overwhelmed, envious, helpless, unsure, lonely, trapped, stressed, offended, disappointed, rejected, etc...
Name a category of a coping skill or a 'type of coping skill'
Thought challenging, sensation-focused, in the moment, solution-focused, relaxing, movement, socialization, emotional expression, (appropriate) distractions.
Why do we have emotions?
(Anything varying from survival to motivation, decision making, understand ourselves and others, etc.)
What is an example of mindfulness
Meditation, breathing exercises, progressive muscle relaxation, exercise, yoga, gratitude, guided meditation, etc.
Dialectics is the idea that two opposing things can be true at the same time. Give an example of dialectics.
Bittersweet, excited and nervous, etc.
What is radical acceptance?
Compare and contrast coping skills versus distress tolerance
They are both responses to heightened emotions, but distress tolerance more specifically helps us to be able to deal with an emotion that is uncomfortable for us, in which we cannot change and need to learn how to tolerate.
What is an emotion 'thermometer'?
It is a way for us to be able to keep track of how we respond to our emotions, and to put it in 'scale' terms.
Name a specific mindfulness skill (think WHAT skill):
Observe, describe, participate: words on an experience, pay attention, bodily sensations, 5 senses, focus fully on what you are doing, etc.
What is walking the middle path
Perspective, balancing acceptance and change