Emotional Reactions
How might you feel if… you receive bad news about a family member
Sad
Smiling, Laughing, Warm, Calm, Relaxed Action Urge –mindful
Joy, Happy, Content
True or False
Crying makes you weak
False; crying is a natural way to release emotions of sadness, it is a very healthy coping skill for emotional regulation
This intervention is very commonly used in therapy. You can use a pen, pencil, or even just your Notes app on your phone
Journal
What are the five emotions in Inside Out?
Joy, Disgust, Fear, Sadness, Anger
How might you feel if… a good friend gives you a present
Joyful, Happy, Surprised
Low energy/motivation, Fatigue, Isolating, Insomnia Action urge – withdraw
Depression, sadness, grief
True or False
Emotions should always be trusted
False; Emotions are always valid but feelings are not facts. They must be checked to reality
Enlisting others; verbal processing; sound board
Talk to Someone
Name at least four group guidelines to group therapy. (when you are here in group)
No phones, everything is confidential, be on time, no eating in groups, no cross talking, be respectful, come in and leave group quietly, let staff know if you are leaving, clean up after yourself, no profanity
How might you feel if… you had to stand up for yourself and say “no” in a situation
Fear, Nervous, Timid, Anxious
Proud, Accomplished
Fast heart rate, Racing thoughts, Nausea, Restlessness, Action urge – Escape and Avoid
Anxiety, Fear
True or False
Emotions can be triggered through situations and thought processes
True; through the CBT lens the activating event creates a belief which in turn creates a consequence developing an emotion, aka our interpretation of the event leads to our emotional reaction
Sight, Smell, Taste, Touch, Hear; 54321
Grounding Skills
That are the four main types of communication
Assertive, Aggressive, Passive Aggressive, Passive
How might you feel if… you step on a puddle of water with socks on
Disgust, Appalled
Flushed face, rapid heart rate, shaking, loud volume, tension/tightness Action urge – Attack
Anger
True or False
Anger is a negative emotion
False; Anger can be an intense and uncomfortable emotion that can hold secondary emotions like resentment, embarrassment, hostility, and blame among the few. Can be viewed as Passion or a representation of how someone has violated your values and morals, aka someone has wronged you or you have felt wronged from a situation
If I feel like laying in bed all day but instead I choose to go to the store and window shop what skill am I using
Opposite Emotion to Action
Like a triangle; _____ influences _________ influences ________ .
Thoughts, Feelings, Behaviors
How might you feel if… someone kept talking over you in conversations
Angry, Frustrated, Disrespected, Unheard, Invalidated
Feeling out of body, not in the present moment, disconnected from self and/or reality Action Urge – Shut down
Freeze, dissociation
True or False
It is impossible to be joyful all the time
True; it is within the human experience to experience a range of emotions, at times even experiencing opposite sides of emotions like Fear and Joy; Sadness and Anger
I am not giving in, giving up. I don’t have to like or agree but I can choose to let go of the suffering its causing me.
Radical Acceptance
What are the four pillars of DBT?
Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness