Emotionally Agility
What is emotional agility?
Ability to recognize, understand, and manage your emotions to align with your values
Key: acknowledgement of emotions
What are values?
Standards of behavior, what is important, what we stand for
What is the 17th letter of the alphabet?
What is emotional regulation?
Managing of the intensity and duration of an emotion
What are cognitive distortions?
Patterns of negative thinking/errors in thought process
What is the difference between emotional regulation and agility?
Agility is to acknowledge and accept emotions and to respond flexibly. Regulation is actively controlling the emotions you are acknowledging.
Give 2 examples of values
Accountability, honesty, independence, creativity, awareness, humor
Who was the 16th president of the United States?
Abraham Lincoln
What are emotional triggers?
Specific things that cause an emotion, both positive or negative
Why is it important to talk about cognitive distortions?
Leads to anxiety, depression, anger, low self-esteem, rumination
Trapped in a cycle of negative thinking and beliefs
How do you practice emotional agility?
Emotional check ins, journaling, mindfulness
What is the difference between goals and values?
A goal is something you can complete. A value is a guide to completing that goal.
What color is a polar bear's skin?
Black
What is a technique to emotionally regulate?
Journaling, meditation, deep breathing, yoga, cognitive reframing, physical activity
T/F: Cognitive distortions are automatic and biased that influence how we see ourselves/others/situations.
True
Why is emotional agility important?
What are the benefits?
Helps with not bottling up/masking emotions.
Reduces stress/anxiety, improve decision making, self-awareness, promotes healthier relationships
What is the difference between values and emotions?
Emotions are reactions to situations that are guided by our values
What is the term for a word that is the same forwards and backwards?
Palindrome
What are the 6 basic emotions?
Sad, happy, fear, anger, surprise, disgust
Give an example of a catastrophized cognitive distortion.
My partner is angry, this is the end of the relationship, I will be alone forever.
I missed the bus b a few minutes, my whole day is ruined.
I have a headache. I must have an issue and I will die.
What are the core steps to emotional agility?
Show up- allow for your emotions to be seen
Step out- detach from them. Having vs being an emotion
Walk your why- stay true to your values
Move forward
How do you identify values?
Identify: 1) times you were happy 2) times you were most proud 3) times you felt most fulfilled
Why was each experience important?
Prioritize.
What color did the blue M&M replace?
Tan
What are the three parts of emotions?
Subjective, physiological, behavioral
How do you challenge a cognitive distortion?
Bonus: Give an example.
Identify, examine the evidence, find an alternative explanation, reframe.