EMOTION REGULATION
What are 3 possible functions of emotions?
Communicate to others, Influence others, Organize, Motivate action, self-validating
What are 3 examples of assertive body language?
How does body language influence assertiveness?
Maintaining eye contact, Open posture, Nodding, leaning in, Mirroring, Smiling genuine, Firm handshake
Emotion
Rational/Logical
Wise
What does it mean to "reframe a situation"?
Give one example of utilizing this skill in the past week
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What are the five love languages?
Quality time
Acts of Service
Gifts
Physical Touch
Words of affirmation
What is the difference in primary and secondary emotions?
Give an example of primary/secondary emotion you have experienced.
Secondary follows the primary emotion.
Name two ways you can practice effective assertive communication?
Use I statements
Stay calm and focused
Be clear and direct
Respectful body language
Be open to feedback
Your therapist is out sick for the day at Selah.
Provide an example of a response in each state of mind. (3 different states of mind)
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What is the difference between willingness vs willfulness?
Willingness refers to the ability to be open, receptive, and engaged in the present moment. It involves a mindset of acceptance and a willingness to participate fully in the process of change.
Willfulness refers to a state of stubbornness or resistance to change. It involves having a rigid or an inflexible mindset and refusing to consider alternative viewpoints or approaches.
What are two examples of dialectics in your life?
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Name two myths about emotions
Also, share when you act according to both of these beliefs and how it affects you?
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What are the 3 skills of assertiveness?
Know priorities
Ask for what you want
Negotiation
Turn both of these judgement statements into Mindful form
1.) I can't seem to advance in my career. I am such a weak person. Probably nobody even remembers my name because I am unimpressive.
2.) The stupid driver in front of me obviously doesn't know how to drive. Who does he think he is cutting me off?
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What is cost-benefit analysis?
Assists in understanding possible "costs" (detrimental effects) and "perceived benefits"
Pause or Rest
There is an acronym ABC PLEASE in emotion regulation skills.
What does ABC stand for?
Build Mastery
Cope Ahead
What does the acronym GIVE stand for?
Gentle, Interested, Validate, and Easy Manner
What are the 3 "What" Skills?
What does ACCEPTS stand for?
Who is the founder of DBT?
Marsha Linehan
What does STOP acronym stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What are the FAST skills?
be Fair, no Apologies, stick to Values, be Truthful
What are the "How" Skills?
One-Mindfully, Non-Judgmentally, Effectively
What does RESISTT stand for?
Reframe situation
Engage in distracting activity
Someone Else
Intense sensations
Shut it out
Thoughts (neutral)
Take a break
"Walking the middle path" is the balance of
___________ and ____________
Acceptance & Change