About Emotions
NAME ONE FUNCTION OF EMOTIONS (What do emotions do for you?)
Any one of these: To motivate action; To communicate to others; To communicate to ourselves.
True or False: According to our notes, Thoughts and Interpretations of Situations and Events (Instead of the Facts) Can Set Off Painful Emotions
True
Fill in the blank: Every emotion has an ______ urge.
Action.
True or False: ABC Please skills are used to build a life worth living
True
Which 2 letters of the acronym PLEASE, are used to describe the SAME skill
P & L for Treat Physical Illness.
Give an example of an emotion myth
See examples from Handout 4A. Listen for examples that include mistaken beliefs about emotions get in the way of your ability to regulate emotions.
For example: emotions are bad or weak, which leads to avoiding emotions or myths that extreme emotions are necessary or are part of who you are , which keeps you from trying to regulate your emotions.
Fill in the Blank: Examining our _______ and CHECKING THE FACTS can help us change our emotions
Thoughts
True or False: We can help change an emotion by thinking opposite to its urge.
False: Change the emotion by ACTING opposite to its action urge.
Fill in the blank: ABC Please skills are used as a way to ______ Vulnerability to Emotion Mind.
Reduce/Decrease
Fill in the Blank: Please skills focus on Taking Care of Your ______ by Taking Care
of Your _____.
Taking Care of Your Mind by Taking Care of Your Body
True or False: According to our notes, Emotions Can Be Changed Directly
False: According to our notes, Emotions Can NOT Be Changed Directly
True or False: Examining our thoughts without checking the facts can help us change our emotions.
False; Examining our thoughts AND checking the facts is important in helping us change our emotions.
Choose the correct response: When will you use opposite action?
A: When your emotions fit the facts
B: When your emotions do NOT fit the facts
C: When acting on your emotions is effective
B: When your emotions do NOT fit the facts
What does the 'ABC' of ABC Please stand for?
Accumulate Positive Emotions
Build Mastery
Cope Ahead
What is the recommended amount of sleep to get per night?
7-9 hours
Name two of the 6 things that makes it hard to regulate emotions (from the notes titled "factors that regulating emotions hard")
Any one of these:
Biology; Lack of emotion regulation skills; Reinforcing consequences of emotional behaviors; Moodiness; Emotional overload; Emotion myths.
Name one of the questions to ask yourself when checking the facts as outlined in the steps for checking the facts from our notes.
Any of these:
What is the emotion I want to change?; What is the event prompting my emotion?; What are my interpretations, thoughts, and assumptions about the event?; Am I assuming a threat?; What’s the catastrophe?; Does my emotion and/or its intensity fit the actual facts?
One of the steps of doing opposite action is to do opposite action all the way. What is an example of doing opposite action "halfway?"
Listen for responses that identify: opposite posture, facial expression, thinking, what you say, and how you say it. ‘Halfway’ opposite action does not work. It is important to work on every part of your response to make sure your opposite action is done all the way.
Name one of the 4 steps for the 'B' of ABC Please
Any of these:
Do at Least One Thing Each Day; Plan for Success, Not Failure; Gradually Increase the Difficulty over Time; Look For a Challenge
As discussed in this module, what is the recommended amount of time for daily exercise?
20 minutes
Give an example of how emotions are reinforced. That is, when they do various things for you and it is less likely that you will regulate them.
Listen for something along these lines:
They may communicate important messages or cause people to do things for you; They may motivate your own behavior, so that you do things that are important to you; They may validate your beliefs about what is going on in a situation; They may make you feel better than you would feel without them.
When your emotions are justified (they make sense with the situation), what are 2 other things to consider when evaluating if your emotions fit the facts?
The INTENSITY of the emotion and it's DURATION.
According to the Steps of Opposite Action, When can you stop acting opposite?
Step 7: Continue Acting Opposite until the Emotion Goes Down
List the 3 main parts in the Cope Ahead skills.
Listen for something along the lines of: "Coping ahead is (1) figuring out which situations are likely to cause you trouble, and then not only (2) planning ahead how to cope with expected difficulties, but also (3) imagining being in the situation and coping effectively."
Name all the Skills in Please
Treat PhysicaL Illness
Balance Eating
Avoid Mood-Altering Substances
Balance Sleep
Get Exercise