Emotional Regulation
When is it difficult to manage ourselves and situations?
When experiencing heightened emotions such as distress, overwhelm, etc.
Yes. Describe.
What are the most common types of fears that people experience?
Financial insecurity
Worry about coping without drugs or alcohol
Fear of illness or death
Relationship problems
Fear one will not find happiness
What is one coping skill you always have on you?
Breathing. Take deep, slow breathes through your nose and exhale through your mouth. It is a natural way to calm the nervous system. Relax any tense or tight areas in your body.
What is mindfulness?
Means paying attention in a particular way
-on purpose
-in the moment
-non judgmentally
Are emotions normal and does everyone experience them?
Yes.
Does giving up addiction often mean walking away from a social group.
Yes, typically changing social groups is a part of changing patterns around substance use.
No, when anger is heightened it is difficult to use the reasonable part of our brains. Our emotional part of our brains is in high gear.
What can you say to someone when you need to take a time away to compose yourself?
I need a moment to calm myself and compose my thoughts. I will be back in 10 minutes. .
What do you do with emotions and mindfulness?
Notice the emotions in a non judgmental way without responding or reacting to them.
When do we often get caught up in unhelpful and damaging coping strategies such as substance use or self harm?
When we experience really strong negative emotions.
What are ways to build new social groups?
Recovery groups, similar interest activities or clubs, online supports, reconnecting with old friends.
What type of emotions are behind anger?
Anger iceberg. Anger is a secondary emotion and is often fueled but hurt, fear or frustration.
What helps you feel more in control of your day and life?
Having a schedule or routine.
How is speaking up when something is important to you help emotional regulation?
Thinking about the issue and clarifying your position while presenting the issue in an assertive way can help have needs and wants considered for each person involved. This also prevents resentment from building.
Thoughts, feelings and behaviours are linked and make up what we call a ..........
Vicious cycle
Are humans social beings?
What is the difference between shame and guilt?
Guilt is the legitimate feeling of not doing something you should have done or doing something you know you should not have done.
Shame is a feeling that tells us we are no good.
How long does the average emotion last?
Typically emotions subside after 20 minutes. Remind yourself that you have not always felt this way and will not always continue to feel this way. Think about previous occasions when you felt and responded to emotion. The intensity of pain usually decreased and you began to feel better.
How do you check the facts when feeling a strong emotion?
Look at:
- what event triggered the emotion
- what interpretations or assumptions am I making about the event?
- Does my emotion and its intensity match the facts of the situation? Or do it just match my assumptions of the situation?
Please MASTER is a coping strategy that stands for....
PL- Treat physical illness
E- Eat healthy
A- Avoid mind altering substances
S- Sleep well
E- Exercise
MASTER- Do something that gives you a sense of achievement
What does it mean to be lonely?
It is a subjective experience that involves strong feelings of solitude or emptiness.
How can we combat shame?
Look at the facts (no one is a mistake)
Look at weaknesses and strengths
Learn to forgive yourself
What is a self soothing tool to use when emotions are high?
Be kind to yourself. Do small things that bring comfort and provide a mental vacation. For example, a walk, bath, cook a meal, read a book, listen to music.
What is inside my control?
What is outside of my control?
Things I can control; my words, my actions, my ideas, my activities, my effort, my mistakes, my behaviour
Things outside my control: other people's actions, other people's words, other people's behaviour, other people's ideas, other people's perspectives, other people's feelings