Emotion Regulation
Stepping Stones

This is the ability to control or influence which emotions you have, when you have them, and how you experience and express them

What is emotion Regulation


We look at both the short and long term

What is Accumulating Positive Emotions


Set of skills focused on taking care of our bodies

What is PLEASE


In and of themselves, they are not good or bad. They just are. Evaluating them as either good or bad is rarely helpful. Thinking that these are “bad” does not get rid of it. It may lead us to try to suppress the them.

What is emotions.


The first step in Accumulating Positive Emotions

What is Avoid Avoiding.


These are reactions to our primary emotions

What is secondary Emotions,


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?

What is Checking the Facts.


The A skill in PLEASE. 

What is Avoid Mood Altering Substances.


Prompting Events, Biological Changes, Experiences, Prexisting Vulnerablity factors, Expressions and Secondary Emotions

What is Model for Describing Emotions.


The final step in Coping Ahead in Difficult Situations


Goals of Emotion Regulation

What is Reducing the frequency of unwanted emotions, Decreasing emotional suffering and emotional vulnerability

In this skill one of the steps is brainstorming all possible solutions

What is Problem Solving


engaging in activities that build a sense of self- efficacy, self- control, and competence

what is building mastery


Lack of skills, reinforcing consequences, moodiness, rumination/ worrying, myths about emotions, and biology can interfere with changing emotions.

What makes it hard to regulate emotions


Fear Run away/                   /don’t avoid

               Attack/ Gently avoid/be a little nice

                   Withdraw/             Get active

Shame Hide/avoid/                                      

What is: 

Fear Run away/avoid Approach/don’t avoid

 Anger Attack Gently avoid/be a little nice

Sadness Withdraw/isolate Get active

 Shame Hide/avoid Tell the secret to people who will accept it


To improve the ability of regulating emotions we do this

What is observe and describe emotions.


Mindfulness skill that is often referenced in many emotion regulation skills  

What is Wise Mind.


In this skill you may “rehearse it”  

Cope Ahead of Time with Emotional Situations


The opposite action of this emotion is be Active.

What is Sadness.


Opposite Action Step by Step

  • Identify and name the emotion you want to change.
  • Step 2. Check the facts to see if your emotion is justified by the facts. Check also whether the intensity and duration of the emotion fit the facts. (Example: “Irritation” fits the facts when your car is cut in front of; “road rage” does not.) An emotion is justified when your emotion fits the facts.
  • Step 3. Identify and describe your action urges.
  •  Step 4. Ask Wise Mind: Is expression or acting on this emotion effective in this situation? If your emotion does not fit the facts or if acting on your emotion is not effective:
  • Step 5. Identify opposite actions to your action urges.
  • Step 6. Act opposite all the way to your action urges.
  • Step 7. Repeat acting opposite to your action urges until your emotion changes.

“Acting on the emotion is in your own self- interest.” „ “Expressing the emotion will get you closer to your own goals.” „ “Expressing your emotion will influence others in ways that will help you.” „ “Your emotion is sending you a message you need to listen to.”  

What is when emotions are affective.

When we use opposite action

What is When your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions.


You may use problem solving and opposite action in this skill

What is Accumulating Positive Emotions.


Emotions do this for us

What is Emotions Motivate (and Organize) Us for Action; Emotions Communicate to (and Influence) Others; Emot ions Communicate to Ourselves


Emotion model: Utilize these term to fill out Emotion Map  Preexisting Vulnerabilty Factors, Prompting Event 1/Prompting Event 2, Interpretation, Secondary Emotions After Effectsm, Biological Changes, Experiences, Expressions, Actions, Words Face and Body Language and Name the Emotion

See chart

Click to zoom