True or False
All emotions are valid.
True!
Pain + Avoidance = ________?
Suffering
Give an example of how you could cope ahead.
Plan meals, practice interpersonal skills, reduce vulnerability factors, etc...
Name the three functions of emotions.
Communicate to (and influence) others
Organize and motivate action
Can be self-validating
Challenge this myth: If you're not happy then you're defective.
Life is difficult; it is okay and normal to be unhappy at times. Remember the difference between pain and suffering.
Emotion regulation means learning how to get rid of and control emotions.
False!
What is emotion regulation?
Learning how to reduce suffering.
What are the 4 steps in letting go of emotional suffering?
Observe emotion
Experience emotion
Remember you are not your emotion
Practice loving your emotion
Name another emotion word related to angry.
Let down, humiliated, bitter, mad, aggressive, frustrated, distant, critical, betrayed, resentful, disrespectful, ridiculed, indignant, violated, furious, jealous, provoked, hostile infuriated, annoyed, withdrawn, numb, skeptical, dismissive, etc.
Challenge this myth: Being emotional means being out of control.
We can experience emotions and still be in control of our behaviors and make effective choices.
There are certain emotions that are bad and okay to avoid.
False.
What is emotional vulnerability?
Being more prone to emotional reactivity due to stressors.
How can you accumulate long term and short term positive experiences?
Short term: Do something every day that feeds your values / self worth. Do pleasant things in the current moment.
Long term: Make changes in your life so positive events occur more often. Take steps toward goals, repair old relationships, resist giving up, actively problem solve, do what is necessary.
Name another emotion word related to sad.
Hurt, depressed, guilty, despair, vulnerable, lonely, embarrassed, disappointed, inferior, empty, remorseful, ashamed, powerless, grief, fragile, victimized, abandoned, isolated, etc.
Challenge this myth: There is a right way to feel in every situation.
Each person can experience a range of emotions as all of our experiences in a situation are subjective.
Opposite action involves asking “what is the emotion telling me to do?”
True.
What does it mean to build mastery?
Be a master in one thing per day to make yourself feel competency and in control effectively.
Daily Double!!
Explain what PLEASE stands for and give an example of two of your vulnerability factors.
Physical illness
Balanced eating
Avoid mood-altering substances
Sleep
Exercise
Lack of sleep, interpersonal issues, not taking prescriptions correctly, physical illness, lack of exercise, poor nutrition, lack of support, injury, general stress, etc.
Name two emotion words related to surprised.
Startled, confused, amazed, excited, shocked, dismayed, disillusioned, perplexed, astonished, awe, eager, energetic, etc.
Challenge this myth: Negative feelings are bad and destructive.
All feelings are valid, the emotion itself is not inherently bad or destructive, but can lead to ineffective decision making.