Overview
Use this skill to reduce the frequency of negative emotions.
What is Problem Solving?
By labeling the threat, assess the probability that the threating event will occur and thinking of as many other possible outcome we are asking ourselves this.
Am I assuming a threat?
You find out your friends got together without you. You don't want to get out of bed.
Step 1: Name the emotion.
What is depression?
This needs to happen so that one can learn how to handle things moving forward or needs to go back and try a new solution.
What is evaluate?
Strong emotion do this to us which help us overcome obstacles—in our minds and in the environment.
What is Motivate?
This skill is helpful by examining our thoughts to help us change our emotions.
What is checking the facts?
By imaging this actually occurring and imagining coping well with it, we are asking ourselves this.
What's the catastrophe?
Ever emotion has an action urges. This is done by acting opposite to that change urge.
What is change the emotion?
Without this problem solving cannot happen because one will not have any direction on what needs to happen or change.
What is identifying your goal?
Emotions are not facts, they are actually this.
What is red flags that something is wrong, protecting you, helping get your needs met, and communicating?
Changing Your beliefs and assumptions to fit these can help you change your emotional reaction to situations.
What is Facts?
By describing the facts that you observed through your senses, challenge judgements, absolutes and black and white thinking we ask ourselves this.
What is the event prompting my emotion?
EX: You find out your friends got together without you. You don't want to get out of bed.
Step 2: Check the facts to see if your emotions fits the facts.
Unlikely, feeling sad would be justified. Depression may be more intense.
It is important to evaluate this to find the one that will most effectively.
What is solutions?
These biological factors can make emotion regulation harder.
What is pain, hormones, having a flu/cold or other medical condition, lack of sleep, genetic factors, and brain functioning?
This skill is used when ones emotions do not fit the facts or acting on your emotions is not effective.
What is Opposite Action?
This is the first question in checking the facts.
What is the emotion I want to change?
He was stuck for 10,000 years in a lamp.
Who is Genie?
This helped one become more open to other possibilities.
What is brainstorming?
Myth: Letting others know that I am feeling bad is a weakness.
Make a statement challenging this myth.
Personal response.
Use this skill to change your emotional reactions.
What is Opposite Action?
He has lived 150 years and still young!
Who is Crush?
If emotion does not fit the facts this steps are needed to change the emotion and action urges to be more effective.
What is identify opposite action, act opposite all the way and repeat?
These three are Donald Duck's nephews.
Who is Hey, Dewey and Louie.
When in this mind you are in a calm, intuitive inner voice that helps individuals make balanced, effective decisions, especially under stress.
What is Wise Mind?
This llama is actually this royal figure.
Who is Emperor Kuzco?
By thinking of other possible interpretations, practicing looking at all sides of a situation and all the points of view, and testing these to see if they fit the facts by asking ourselves this.
What are my interpretations, thoughts, and assumptions about the event?
Identify a emotion that does not fit the facts and acting on it will not be effected and give example of using opposite action.
Personal Examples.
This is most important step because without this nothing will change.
What is action?
His name is written on the bottom of Woody's foot.
Who is Andy?
This skill is used when the facts themselves are the problem.
What is problem solving?
After asking ourselves all of the questions, using the wise mind, this is our last question to ask ourselves.
Once the identify opposite action is determined one has to act opposite all the way and repeated the acting opposite until this happens.
What is emotions change?
They are the seven dwarfs who are friends to Snow White.
Who is Doc, Grumpy, Happy, Sleepy, Bashful, Sneezy and Dopey?
Myth: Being emotional means being out of control.
Make a statement challenging this myth.
Personal Response.