Goals of Emotion Regulation
What Good are Emotions anyway?
ABC PLEASE
Increasing Positive Emotions
Emotional Suffering
100

One goal of emotional regulation is to understand what?

Emotions you experience

naming emotions

Decrease frequency of unwanted emotions

decrease emotional vulnerability

decrease emotional suffering

100

Name 2 ways we communicate our emotions to others.

Facial expressions

body language

words

behaviors

100

What does the PL stand for in PLEASE MASTER?

Treat Physical Illness
100

In this module, DBT talks about how to build positive experiences.  What is one way to do this in the short term?

 Do pleasant things that are possible right now, be mindful of positive experiences, and be unmindful of worries

100

DBT believes that observing your emotions will allow you to let go of emotional suffering. How do you observe your emotion?

Note its presence, experience it as a wave, coming and going

200

Name one way to identify what you are feeling

Observe and describe the emotion

pay attention to your body

200

One function of emotions is to motivate us to….what

ACT!

200

What does the E stand for in PLEASE MASTER?

Balanced Eating

200

Pleasant activities must be done independently and cannot be shared with others?

False

200

Finish this sentence: Just because you are feeling an emotion, does not necessarily mean that you have to____?

Act on the emotion.

300

One thing that emotional regulation addresses a lot is how to reduce emotional....what?

Vulnerability

300

When you “ride the wave” of impulses and let them run their course without taking action you are using what skill?

Feeling not acting

300

Using the skill ABC PLEASE helps prevent someone from being in what state of mind?

Emotion Mind

300

How can you be mindful of positive experiences?

Focus attention on positive events that happen

Refocus your mind when it wanders to the negative

300

We learned several things NOT to do when trying to experience an emotion. Name two things you should NOT do.

Don't try to get rid of the emotion, push it away, to keep it around, or to hold onto it, or amplify it.

400

What skill uses physical health components to decrease emotional vulnerability

PLEASE ABC

400

What important functions can emotions have? Name one

Communicate or influence others

organize and motivate action

self-validate us

400

The S in PLEASE MASTER stands for Balance Sleep. How much sleep does DBT say you should get?

Get the amount the helps you feel good

400

In this module we learned how to build positive emotions. We learned that in order to do this we have to make changes in life so that positive events are more likely to happen. Name one way to do this.

Work towards goals, accumulate positives, make a list of positive events, work toward small goals, take a first step toward a goal.

400

What is one of the skills that is useful for changing uncomfortable emotions in the moment?

Opposite action, check the facts, mindfulness

500

One goal of emotional regulations is to decrease emotional suffering. What is one way to do this?

 Let go of painful emotions through mindfulness, or change painful emotions through opposite action or prevent emotional suffering with ABC PLEASE  

500

DBT asserts that anger is a secondary emotion. Which emotions are typically found underneath anger?

Hurt, fear, shame, etc

500

The B in ABC PLEASE stands for Building Mastery.  What does this mean?

Doing something each day that makes you feel competent and in control

500

Name a thinking error that can make it difficult to accumulate positives?

 All or nothing thinking, personalization, overgeneralization, mental filter, minimization, should statements, catastrophizing, mind reading, labeling, emotional reasoning

500

Opposite Action works best when _____________ and _______________?

the emotion does not fit the facts, and the opposite action is done all the way.

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