I Got This Feeling
Name one function of emotions
-Emotions give us information
-Emotions help us communicate and influence others
-Emotions motivate and prepare us for action
Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our ______
Emotions
What name a barrier to using the opposite action skill?
Too High Emotions
Low Motivation
Other people
Environment
Access
Not wanting to change your emotion
Feelings are not _____.
Facts
The state of mind in which people are most likely to act impulsively.
Emotion Mind
Name one of the reasons emotions may be hard to regulate for a person.
- Biology
- Lack of skills
- Lack of awareness
What skill focuses on taking good care of oneself to lower vulnerability to negative emotions
PLEASE Skill
Before you choose Opposite Action or Problem Solving you must first do this.
Check the Facts
Give 3 examples of sleep hygiene
Create a bed time routine
Put away screens 30min to an hour before bed
Remove screens from your room
Use your bed only for sleep
Exercise regularly
Avoid heavy meals before bed
When would you used the Opposite Action skill?
*Emotions have lasted too long
*Emotions are no longer helpful or effective
*Emotions don't fit the facts or when acting on your emotions would be harmful.
*Emotions are too intense for the situation
True or False: There is a right way to feel in every situation.
False
Doing the opposite of what you feel like doing when you know your feelings may lead to negative behaviors is what skill?
Opposite Action
What does the acronym PLEASED stand for in DBT?
P: treat Physical Illness
L: Limit Screen time
E: balanced Eating
A: Avoid mood altering substances
S:balanced Sleep
E: get Exercise
D: Daily Hygiene
Rehearsing and planing ahead of time so that you are prepared to cope skillfully with emotional situations is what skill?
Cope Ahead
Why is it important to take charge of emotions?
- adolescents have intense emotions that are difficult to manage, such as anger, depression and anxiety
- Difficulty controlling emotions can lead to urge behaviors and affect you and those around you
- Urge behaviors are often ineffective solutions to intensely painful emotions.
What is the difference between motivation and discipline?
Motivation is the initial inspiration to take action, while discipline is the ability to keep going even when motivation fades.
What is Urge Surfing?
A technique that can be used to avoid acting on any behavior that you want to reduce or stop.
Name one of the ABC's of emotion regulation that can help prevent emotional suffering in the future
Cope ahead
Build Mastery
Accumulate Positive Experiences
Opposite Action is only effective if it is done ___ ___ ___ (three words).
All the Way
Describe the Biosocial Theory
The theory suggests that both biological factors (such as genetics and neurobiology) and environmental (social and cultural) factors contribute to the development of emotional dysregulation, impulsivity, and interpersonal difficulties.
Name two examples of Vulnerability Factors that affects how we experience an emotion
- biology
- physical well-being
- substances
- invalidating environment
Doing at least one thing a day to make yourself feel competent and in control is what skill?
Building Mastery
Give an example of when Fear would fit the facts
threat to your life, well being or health to you or someone you care about.
How do you say "Goodbye" in Japanese?
Sayonara
How can you tell you are in Wise Mind
When you are able to see choices, when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you feel balanced, when you can express your emotion but not do things impulsively or go overboard in your actions.