Understanding Emotions
True/false: emotions can motivate us for action
True!
Checking the _____ can help us change our emotions.
facts
True/false: in the ABC, when building mastery you should plan on doing at least one thing each hour of the day to build a sense of accomplishment
False: just one thing a day!
True/false: you ARE your emotion
False: you are not your emotion
An important goal was blocked and now you feel your muscles tightening, your hands clenching, and your face getting hot.
Anger
True/false: you can communicate your emotions to others through body language
True!
True/false: if there is a threat to your life or someone that you care about, the emotion that would fit the facts is happiness.
False: fear
True/false: there are short-term and long-term things you can do to accumulate positive emotions.
True!
When practicing mindfulness of your current emotion, you can:
A. observe how long it takes before the emotion goes down
B. Practice loving your emotion
C. Experience your emotion as a wave, coming and going
D. All the above
Someone has something you really want, but can't have. You think to yourself that you are mediocre in comparison to others. You start to feel rigidity in your body, pit in your stomach, and wanting the person to lose what they have.
Envy
When describing an emotion, it is helpful to identify the prompting event, ________ changes, expressions and actions of the emotion and aftereffects of the emotion.
What is acting opposite to an emotion's action urge?
Opposite action
In ABC, what does the C stand for?
Cope Ahead
True/false: suppressing emotions increases suffering
True
You are walking along in the dark and start to think that you might be hurt or harmed. You begin to notice an increased heartrate, breathlessness, and clenching teeth. You begin to walk hurriedly.
Name at least one factor that makes it hard to regulate emotions (IE handout 4)
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, emotion myths
True/false: when problem solving, it is helpful to identify your goal and brainstorm lots of solutions
True!
In ABC, the A stands for:
Accumulate positive emotions
If your emotional arousal is very high, you can observe and describe that you're at your skills ________ point.
breakdown
You received a surprise gift and notice yourself giggling, smiling, and feeling excited.
Happiness
Challenge this myth: there is a right way to feel in every situation.
Example: Every person responds differently to a situation.
What is one step of completing opposite action?
Step 1. Identify and name the emotion you want to change.
Step 2. Check the facts to see if your emotion is justified by the facts.
Step 3. Identify and describe your action urges.
Step 4. Ask Wise Mind: Is expression or acting on this emotion effective in this situation? If your emotion does not fit the facts or if acting on your emotion is not effective:
Step 5. Identify opposite actions to your action urges.
Step 6. Act opposite all the way to your action urges.
Step 7. Repeat acting opposite to your action urges until your emotion changes
What does PLEASE stand for?
Treat physical illness, balance eating, avoid mood-altering substances, balance sleep, and get exercise
Which handout in your skills manual can you turn to when what you're doing isn't working and you need to troubleshoot emotion regulation skills?
Emotion Regulation Handout 24
In the past you have been rejected by people you care about. Now, you believe that others will reject you and think that your behaviors, thoughts, and feelings are silly or stupid. You notice a pit in your stomach, a sense of dread, and wanting to shrink down and/or disappear.
Shame