Mindfulness and Emotional Regulation
Emotions can be defined as _
Reactions all humans have in response to events or situations, a response to some "triggers," and a natural and normal part of the human experience
Your friend takes you a movie, but you are feeling low. The opposite action would be to:
Act energetic, smile, talk, and say positive things about the movie (despite not feeling that way)
What does the skill ABC stand for?
Accumulating positive emotions, building mastery and coping ahead.
Accumulating positive emotions can help you build___
Emotional resilience and overall well-being
To regulate means to _
To control, manage, raise awareness, or all at the same time
You come home and your parents are busy and ignoring you, even though you really want to tell them about your day. You feel angry. The opposite action would be to:
Gently avoid your parents or approach them with empathy and kindness
What is the purpose of building mastery?
To help individuals develop a sense of accomplishment and control over their lives.
Name one of the TV shows our DBT group has said helps accumulate positive emotions
Brooklyn Nine-Nine, Trailer Park Boys, Shameless, Modern Family, The Office, etc.
Name the emotion regulation skills:
ABC PLEASE (accumulating positive emotions, building mastery, coping ahead) and (treat physical illness, eating healthy, avoid mood altering substances, balance sleep, get exercise); check the facts; opposite action and problem solving.
What is a fact?
A thing that is known or proved to be true
What is the purpose of cope ahead?
To prepare in advance for situations that may trigger intense emotions, distress, or unhelpful reactions
Doing things we enjoy and setting goals helps us develop a life worth ___
Living
True or False: Emotions can motivate us to take action
True
Why is "Checking the Facts" useful?
Our opinions can intensify our emotions. Realising that many thoughts are opinion rather than fact makes it less likely that we’ll be distressed by them and more likely to make better decisions about next steps
What are the steps for Building mastery?
1. Plan on doing at least one thing each day to build a sense of accomplishment.
2. Plan for success, not failure.
•• Do something difficult, but possible.
3. Gradually increase the difficulty over time.
•• If the first task is too difficult, do something a little easier next time.
4. Look for a challenge.
•• If the task is too easy, try something a little harder next time.
True or False: Participating in an activity you enjoy in the moment is a form of long-term positive emotion accumulation and defining values is a short term form
False
What can make it hard to regulate emotions?
Biology, lack of skill, environment, moodiness, emotional overload, emotional myths, etc.
True or False: There are 6 Steps that guide you in Checking the Facts
True
What are the steps for coping ahead?
1. Describe the situation that is likely to prompt problem behavior.
•• Check the facts. Be specific in describing the situation.
•• Name the emotions and actions likely to interfere with using your skills.
2. Decide what coping or problem-solving
skills you want to use in the situation.
•• Be specific. Write out in detail how you will cope with the situation and with your
emotions and action urges.
3. Imagine the situation in your mind as vividly as possible.
•• Imagine yourself in the situation now , not watching the situation.
4. 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.
5. Practice relaxation after rehearsing.
Practicing these two skills in DBT helps individuals accumulate positive emotions by increasing awareness of positive feelings and reducing emotional reactivity
Self-compassion and mindfulness