Emotions
2 goals of Emotion Regulation are
What are:
-understand the emotions you experience
-Reduce emotional vulnerability
-Stop unwanted emotions
-Decrease the frequency of unwanted emotions
-Decrease emotional suffering
-Stop or reduce suffering from unwanted emotions once they start.
This is the first step in Opposite Action:
What is Identify the emotion you are feeling?
We use Check the Facts because these two things can influence each other
What are thoughts and emotions
The physical sensations we have in our body when we experience and emotion are called this
What are urges?
I am in math class taking a test, what state of mind am I in, and why?
Reasonable mind, because I'm ruled by thinking, facts, and logic.
True or Myth: There is a right way to feel in every situation.
Myth
Doing things to increase a sense of control and mastery over fears is opposite action for this emotion
What is fear?
When an emotion doesn't fit the facts we want to use this skill
What is Opposite action
The opposite action of anxiety requires you to do this
What is approach or confront the things that you fear.
This skill combines two ways of thinking to make one ____ ____
Wise Mind
These are three common physical sensations that occur when one is ANGRY.
What are:
Clenching hands
Flushing or heating
teeth clenching
muscles tightening
Opposite action works best when:
The emotion does not fit the facts
It is done all the way.
An example of an emotion that fits the facts is feeling this emotion when an important goal is blocked or prevented
What is Anger
The first question to ask in problem solving is
What is Can the Problem be solved?
Learning a Tik Tok dance, putting on eye lashes, or baking a recipe from scratch are all examples of?
Reasonable Mind
These are the 3 purposes of Emotions.
-Give us information
-Communicate to and influence others
-Motivate and prepare us for action
We may want to use Opposite Action when the emotion fits the facts when this is true
When the emotion, intensity, or duration are not effective to reaching your goals in the situation.
The 3 steps to Check the Facts are
1. Ask What is the emotion I want to change?
2. Ask what is the event prompting my emotion?
3. Ask Am I interpreting this situation correctly/are there other possible interpretations of the situation?
The state of mind in which people are most likely to act impulsively.
Emotional Mind
Provide an example of a situation where you might use wise mind.
________________________
Feeling guilt fits the facts when this has occurred.
What is doing something you believe is wrong
or
Doing something that violates your personal values or long-term goals.
This is what we do when we decide that we don't want to change the emotion using opposite action.
What is use another skill?
One additional question I may want to ask could be
What is
-Am I thinking in extremes?
-What is the likelihood of the worst thing happening?
-Even if the worst were to happen, could I imagine coping well with it?
What are the three states of Mind in DBT?
Emotional, Wise, Reasonable
What is it called when you have very black and white thinking or if you over think a situation?
Reasonable Mind