What Emotions Do For You
Emotions motivate our behaviour and prepare us for _______.
(Handout 3)
ACTION
Name 3 things that make it hard to regulate your emotions.
Any of these answers will work...
Biology
Lack of Skill
Reinforcement of emotional behavior
Moodiness
Emotional Overload
Emotion Myths
What are some examples of "pre-existing vulnerability factors?"
E.g., Hunger, Substance Use, Getting into a fight with your partner, illness, pain, forgetting to take medications etc.
Vulnerability factors may be in the recent past or the distant past.
BONUS QUESTION: What is the skill in Emotion Regulation helps us take care of our physical health, which increases emotional resilience?
When you check out whether your emotional reaction fits the situation, what is the skill you are using?
Check-the-Facts
(Handout 8)
***DAILY DOUBLE!**** Fill in the blank:
Many of our emotions and actions are set off by our T_ _ _ _ _ _ _or I_ _ _ _ _ _ _ _ _ _ _ of events, not by the events themselves.
What does ABC stand for?
Accumulate positive emotions
Build mastery
Cope ahead of time with emotional situations
What is one way that emotions communicate to and influence others?
(Handout 3)
Facial Expressions
Body Language
Tone of voice
Is the following statement a myth or a fact?
Letting others know that I am feeling bad is a weakness.
Myth
Emotions are often referred to as "feelings." This is because we experience biological changes and bodily sensations when we experience an emotion. What is an example of biological changes or bodily sensations we may experience when we feel anger?
E.g., tense muscles, clenched fists, more shallow breathing, tunnel vision.
When your emotions do not fit the facts or when acting on your emotions is not effective, ________ ______ (all the way!) will change your emotional reactions.
(ER Handout 7)
"Acting Opposite" OR "Opposite Action"
What does PLEASE stand for?
Treat Physical Illness
Balance Eating
Avoid mood altering substances
Balance Sleep
Get Exercise
Emotions communicate to ourselves.
What is an example of how our emotions can communicate something to ourselves?
Great example! Thank you :)
Examples:
Anger tells us to set a boundary or fight back
Disgust tells us to keep our distance
Fear tells us to avoid
When you don't know what to do to regulate your emotions, you may have a _____ __ ______.
Lack of skills
The simple act of __________ an emotion can reduce the intensity of the emotion.
Naming
Note: To name an emotion requires an awareness of the emotion. How to name an emotion is a learned skill and it is easier to name simple emotions than complex ones.
When the facts themselves are the problem, this skill is needed to reduce negative emotions.
Problem Solving
What is this statement below an example of?
Rehearse coping effectively with your most feared catastrophe
Cope Ahead
CAUTION: Sometimes we treat emotions as if they are _____ about the world. The stronger the emotion, the stronger our belief that the emotion is based on _____.
Hint: Same word twice
FACTS
What is meant by your "skills breakdown point?"
You are at your skills breakdown point when your emotional distress is very high- so extreme that you go into overload. You are completely caught in emotion mind. You cannot solve your problem or use complicated skills.
What do I do when I am at my skills breakdown point? 1. Use Crisis Survival Skills (TIPP, Distract, self-soothe, improve the moment), 2. Return to mindfulness of current emotions, and/or 3.Try other emotion-regulation skills if nothing seems to be working.
What is meant by the "Aftereffects" of an emotion?
Emotions LOVE THEMSELVES.
We become hypersensitive to cues and events that keep the emotion "refiring." While this is happening, we often do not pay attention to information that is incompatible with our emotion. An emotion that feels like it has gone on for a long time is one that is refiring over and over again.
Why is it important to practice mindfulness of current emotions? I.e., "Riding the wave of your emotions"
1. To learn that emotions are not so catastrophic
2. To find a path to freedom
3. To decrease suffering
4. To accept painful emotions as part of the human condition
"Taking care of your mind by taking care of your body" is referring to the use of what skills?
PLEASE Skills
Name two emotions and an example of an ACTION URGE that comes with that emotion.
E.g., Fear = avoid OR Sadness= cry
Name 3 myths about emotions?
Emotions should always be trusted
Emotions can just happen for no reason
My emotions are who I am
My emotions are why people love me
Being emotional means being out of control
When we react to our reactions this is called a ____________ emotion.
Secondary emotion.
Provide an example of a time when you used one of the following:
(a) Check-the-Facts
(b) Opposite Action
(c) Problem-Solving
(If you cannot think of one, you may ask if anyone else in the group has an example to share)
Thank you for sharing.
What does build mastery mean and can you provide an example?
Mastery is doing things that make you feel competent, self- confident, in control, and capable of mastering things.
Building a sense of confidence and competence makes a person more resistant to depression and other negative emotions. Over time, a series of accomplishments leads to a more positive self- concept, higher self- esteem, and an overall greater level of happiness.