Name the three parts of an emotional experience.
1. Thoughts
2. Body sensations (Body clues)
3. Behaviors
True or false: Emotional behaviors are bad.
False.
Bonus of 25 extra points: Give an example of an emotional behavior that is positive or helpful?
What are the three parts of body scanning?
1. Notice the feeling
2. Say something about the feeling
3. Experience the feeling
Give an example of an exposure step for someone who is nervous about going to the dentist?
Looking at pictures of a dentist's equipment, looking at pictures of a dentist office, visiting a waiting room of a dentist office, watching videos of someone going to the dentist, asking questions about the instruments that dentists use, watching videos of people having dental surgery, scheduling a dentist appointment for a routine cleaning
What do we call the thing that starts our emotional experience?
Name at least one emotional behavior for each of the following:
1. Anxiety
2. Anger
3. Sadness
4. Shame / Guilt
1. Avoiding, procrastinating
2. Yelling, criticizing, blaming, aggression
3. Isolating, laying in bed, sleeping a lot, ruminating on sad thoughts
4. Avoiding someone, self-harm, trying to hide the thing that makes us feel shame, not talking about our emotions
What do we call it when we try fun, enjoyable activities to brighten our mood and boost our energy?
Behavior Experiments
Explain the emotion rating scale (the thermometer) and what it measures.
It's a scale from 0-10 that measures the intensity of our emotions, where 0=not at all strong emotions and 10=extremely strong emotions
What does "BDA" stand for?
Before, During, and After
Name a short-term consequence of avoidance.
Relief, feeling better right away, getting out of something that's difficult
What do we call experiments that caused strong body sensations (heart racing, breathing changes, body temperature increases)?
Bonus for extra 50 points: What two did we do together in group?
Sensational Exposure
Bonus answer: straw breathing and shaking head from side to side
True or false: stopping an exposure because your feelings are getting too strong is the correct decision in that situation.
False
Bonus 50 extra points: What would be the right thing to do in that situation?
List the four statements about strong emotions.
1. Emotions are NORMAL
2. Emotions are NATURAL
3. Emotions are HARMLESS
4. Emotions DO NOT LAST FOREVER
Name an opposite action for each of the following:
1. Avoiding something when we're scared
2. Yelling and blaming someone when we're angry
3. Laying in bed all day when we're sad
1. Staying in the situation or facing our fear
2. Walking away, speaking in a calm voice
3. Getting up and doing something physical or social
What are the five categories of activities that can improve our mood and boost our energy?
1. Service - doing something for others
2. Physical - getting active and moving
3. Mastery - learning a skill or getting really good at something
4. Fun - doing things that make us happy
5. Social - doing things that make us interact with others
Why do exposures work? (give at least 2 reasons)
Fill in the rest of the BDA for the following trigger: You discover that a friend has been saying hurtful things behind your back.
Before: Trigger (friend saying mean things)
During: Thoughts (Why would they do this? Are we not actually friends?), Feelings (Hurt, shocked, betrayed, confused), and Behavior (confronting them, saying mean things behind their back, blocking them online)
After: Short- and long-term consequences (feel better for getting back at them; might be difficult to repair friendship if we retaliated) OR (say nothing and avoid conflict; may feel worse over time for holding it in)
Name a long-term consequence of always avoiding.
1. We never learn how to deal with the difficult / upsetting situation
2. We miss out on things that might be fun or good for us
3. We don't learn that we can handle strong feelings
What do we call it when we do an activity that might bring on strong feelings of anxiety or frustration?
Situational Exposure
List the 5 steps of doing an exposure.
1. Define the experiment – What is the exposure?
2. Record initial guess/hypothesis about what will happen in the experiment – How will you feel, what will you think, what might your behaviors be? What are you worried might happen to you during the exposure?
3. Evaluate these guesses to determine if they are realistic
4. Do the exposure, see what happens - Use a body scan to see what happens to intense feelings over time
5. Go back and compare your initial guesses to what actually happened – Did your worried/negative thought come true? What did you learn from doing this?