Skills
The first step in this skill after identifying the emotion you want to change is identifying the event prompting my emotion. Describe the facts that you observed through your senses. Challenge judgments, absolutes, and black-and-white descriptions
What is check the facts?
Lack of Skills, Reinforcement of Behavior, Biology Moodiness, Emotional Overload, Emotion Myths
What makes it hard to regulate emotions.
If your emotions does fit the fact or acting the emotion is not effective you do what.
What is Identify opposite actions to your action urges. Act opposite all the way to your action urges. Repeat acting opposite to your action urges until your emotion changes.
Reinforcers, Biological Sensitivity and Reinforcers are examples of what
What is areas when we check what we are doing is not working
When we brainstorm lots of solutions and pick the best one or two.
What is problem solving.
What emotions do for us?
Emotions motivate us and organize us for action
Emotions communicate and influence others
Emotions communicate to ourselves
Accumulate Positive Emotions Short Term
• Increase pleasant events that lead to positive emotions. •• Do one thing each day that is Pleasent Practice Opposite action; avoid avoiding.
We ask this when we are checking what area with troubleshooting...Do my emotions . . . Communicate an important message or influence people to do things? Motivate me to do things I think are important? Validate my beliefs or my identity? Feel good?
What is Reinforcers?
When we do things that make you feel competent and effective to combat helplessness and hopelessness.
What is building mastery?
Brain changes (neural firing) Nervous system changes (internal body changes that affect muscles and autonomic system firing—blood vessels, heart rate, temperature)
What are are emotions biological changes
We use Opposite Action when...
What is your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions.
We do this in this skill. Rehearse in your mind coping effectively. •• Rehearse in your mind exactly what you can do to cope effectively. •• Rehearse your actions, your thoughts, what you say, and how to say it. •• Rehearse coping effectively with new problems that come up. •• Rehearse coping effectively with your most feared catastrophe.
What is Cope Ahead of Time in Difficult Situations
Learning to observe, describe, and name your emotion can help you regulate your emotions.
What are ways to describe our emotions.
Checking the facts include these steps...
3. Ask: What are my interpretations, thoughts, and assumptions about the event? Think of other possible interpretations. Practice looking at all sides of a situation and all points of view. Test your interpretations and assumptions to see if they fit the facts. 4. Ask: Am I assuming a threat? Label the threat. Assess the probability that the threatening event will really occur. Think of as many other possible outcomes as you can.
when we are experiencing this thought: I am too upset to use complicated skills and I don't feel I can think straight we use what type of skills
When your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions
What is Opposite Action?
Jealousy, Sadness, Anger, happy
What are common emotions?
PL in the PLEASE SKILL
What is Treating Physical Illness
IF we noticing that our biological sensitivity is impacted what skills would we want to use; this is also something we may check in when noticing vulnerability factors; we can use what skill
PLEASE
Physical Illness
Balanced Eating
Avoid Mood Altering Substances
Balanced Sleep
Get Exercise