All about emotions
What is one myth about emotions?
Some examples of myths about emotions...
There is a right way to feel in every situation.
Letting others know that I am feeling bad is a weakness.
Acting on your emotions is the mark of a truly free individual.
Emotions should always be trusted.
Being emotional means being out of control.
What is the scale for measuring your level of distress?
SUDS scale
Subjective unit of distress scale
Watching a TV you really like is an example of what skill?
Accumulating positive emotions
What is the goal of DBT?
To live/create a life worth living
Another name for focusing on what works?
Effectiveness
What are the eight basic emotions?
Fear, anger, happiness, shame, disgust, surprise, sadness, interest
Alyssa is extremely upset-- her heart is pounding; she is clenching her fists. She needs to lower her SUDS right now.
What distress tolerance skill would be best?
TIPP
Tip the body temperature
Intense physical exercise
Paced breathing
Paired muscle relaxation
Bob is bummed he did not get the job interview he really wanted. He got extremely angry and punched a hole in his wall at home.
What emotional regulation skill could Bob have done before the interview to help him skillfully handle these intense emotions?
Cope ahead!
What is the main dialectic of DBT?
Acceptance and change!
Seeing the value in both reason and emotion.
Wise mind
This describes your thoughts, feelings, and actions in response to an internal or external event.
The model for describing emotions.
Which skill involves saying positive things to yourself?
Encouragement (IMPROVE the moment)
What does PLEASE stand for?
PLEASE
PhysicaL illness
Balance Eating
Avoid mood Altering drugs
Balance Sleep
Get Exercise
You can want to change and be doing the best you can and still need to do better, try harder, and be more motivated to change.
At times you need to both control and tolerate your emotions.
You can accept yourself the way you are and still want to change.
These are all examples of what?
Dialectics! Two seemingly opposite things are true at the same time.
What are the three what skills?
Observe, describe, participate
What are the three purposes of emotions?
1. Emotions help communicate to others
2. Emotions organize and motivate actions
3. Emotions can be self-validating
When we watch a scary movie to distract us from being sad.
Emotions (Wise mind ACCEPTS)
Jenny has been learning chess and notices that she feels a sense of accomplishment after every game. What skill is Jenny using?
Build Mastery!
Ashley is angry that she her treatment order was just extended. She starts yelling at her treatment team and storms out of the meeting. She feels hot, her muscles are tense, and she wants to break things. Her SUDS are currently an 8.
What activity should Ashley do with her therapist to learn what caused that behavior?
Chain analysis
You aren't reading a book or talking with friends while eating. When you eat you are just focusing on what the food tastes like, smells like, looks like, sounds like, and feels.
One mindfully
What three skills involve objectively looking at a situation and changing your response OR changing the environment?
1. Check the facts
2. Opposite action
3. Problem solving
What is the skill when we work on accepting something over and over again.
Turning the mind
When should you use problem solving vs opposite action?
DAILY DOUBLE!!!!!!!!!!!!!
Problem solving is used when the facts themselves are the problem (emotions fit the facts) and solving the problem will reduce the frequency of negative emotions.
Opposite action should be used when your emotions do not fit the facts or when acting on your emotions is not effective. Acting opposite will change your emotional reactions.
There are four approaches to problem solving. Give us three.
1. Solve the problem
2. Feel better about the problem
3. Tolerate the problem
4. Stay miserable :(
When you find the synthesis between opposites.
Example: When you're sick of DBT and know that it's beneficial so you decide to continue going, but you talk to your group leaders to try to find a way to be more engaged in group.
Walking the middle path