EQ
These are two mindfulness skills that help you notice and name your experience with emotions.
What are observe and describe?
This is the first line skill for regulating emotions. Hint: we use this before opposite action or problem solving.
What is check the facts?
This Emotion Regulation skill has two ideas: short term and long term.
What is Accumulate Positive Emotions?
What is an ocean wave?
More than one thing, even if they appear opposite, can be true at the same time.
What is dialectical thinking?
This is term used to explain what we want to do or say in response to an emotion. Hint: we don't have to act on it.
What is action urge?
These are the two questions we ask ourselves to determine whether to proceed with opposite action or problem solving.
What is:
-Does my emotion and its intensity fit the facts?
-Is acting on my emotion effective/helpful for my goals?
This emotion regulation skill creates confidence to help combat helplessness and hopelessness.
What is Build Mastery?
We have reached this point when our distress is extreme, we feel overwhelmed, we can't focus on anything but the emotion, and we can't use more complicated skills.
What is our skills breakdown point?
This is another module of skills that help us get through difficult emotions or stressors without making things worse.
What is Distress Tolerance?
Two emotions that while they overlap in everyday conversation, one is more focused on wanting what others have while the other is focused on fear of losing relationships.
What is envy and jealousy?
As a part of opposite action for anger, we might unclench our fists and practice this skill from distress tolerance.
What is willing hands?
This Emotion Regulation Skill help you plan ahead and imagine coping well with a situation.
What is Cope Ahead?
This is an example of: "My Emotions are who I am."
What is an emotional myth?
Paying attention to the present moment, on purpose, without judgement.
What is Mindfulness?
Two emotions that while they overlap in everyday conversation, one is more focused on going against our own moral code while the other revolves around fear of rejection from others.
What is guilt and shame?
This important step in problem solving helps us know our direction for brainstorming.
What is identifying our goal/what needs to happen or change for us to feel OK.
What are treating physical illness, balanced eating, avoiding mood altering substances, balanced sleep, and exercise?
These are all ways we can practice loving our emotion.
What is respect our emotion, not judging our emotion, practicing willingness, and radically accepting our emotions?
Distress tolerance skill that helps us decide if we want to regulate emotions.
What is Pros and Cons skill?
These are all included on the model for describing emotions (name as many as you can).
What are: emotion name, level of awareness, preexisting vulnerability factors, prompting events interpretations, biological changes, experiences, expressions, and aftereffects?
We almost always want to consider using opposite action as a regulation tool, even when combined with problem solving, due to this.
What is regulating intensity of emotion or not getting stuck in a emotional reaction?
In order to build our life worth living, in addition to reducing symptoms, accumulating positive emotions in the long term, asks us to identify this about ourselves.
What are our values?
Using this DBT skill, we notice our emotion as it comes and goes, we don't block, suppress, get rid of, push away, keep around, hold on, or amplify the emotion.
What is Mindfulness of Current Emotion?
As a part of opposite action, we might lift the corners of our mouth to practice this distress tolerance skill.
What is half-smile?