Emotions
What is the Interpretation step in the Model for Describing Emotions?
Thoughts, beliefs, assumptions about prompting event
A challenge for the myth that there is a right way to feel in every situation
What is the statement "emotional reactions are different for each person"?
What does the ABC acronym stand for?
Accumulate Positive Emotions
Build Mastery
Cope Ahead
What is Opposite Action?
Changing the emotion by acting opposite to that emotion's action urge
When do we use problem solving skills?
When our emotions/intensity DO fit the facts
What are two things that make it hard to regulate emotions?
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, emotion myths)
What is Building Mastery and why is it important?
Doing things that make us feel competent, confident, and capable.
Over time, mastery helps lead us to higher self esteem, positive self concept, and increased happiness.
What does the PLEASE acronym stand for?
Physical Illness
Balanced Eating
avoid Mood Altering Drugs
Balanced Sleep
get Exercise
What are some opposite actions for ANGER?
Gently Avoid, Take a Time out, Be kind.
What is a dialectic?
When two seemingly conflicting things are true at the same time.
Challenge this emotion myth: Emotions can just happen for no reason
Emotions are for communicating, could be a result of a trauma trigger, a vulnerability...
Why is the minimum requirement of time for adding short-term positive experiences to our lives?
No minimum! Even seconds help!!!
What are the three aspects of accumulating positive experiences in the short term?
Build positive experiences NOW
Be mindful of positive experiences
Be mindful of worries
Name the steps used with Opposite Action (7)
1.Idenitfy/Name emotion
2. CHECK THE FACTS
3. Identify/describe ACTION URGES
4. Ask WISE MIND
5. Identify Opposite Actions
6. Act opposite ALL THE WAY
7. REPEAT acting opposite until emotion changes
The question to ask yourself in deciding whether to use opposite action or problem solving.
Is acting on my emotion effective?
What are the three main functions of emotions?
Motivate us towards action, communicate to others, communicate to ourselves.
What is the difference between a goal and a value?
How do you decide if Opposite Action or Problem solving skills is most appropriate?
Check if emotions fit facts- if yes use problem solving, if no use opposite action
What are the 6 steps to CHECK THE FACTS?
1. What is the emotion we want to change
2. What is the Prompting event?
3. What are our interpretations/assumptions?
4. Am I assuming a threat?
5. What's the Catastrophe?
6.Does my emotion/intensity fit the facts?
What are some other words for anger?
bitterness fury indignation vengefulness aggravation exasperation grouchiness irritation wrath agitation ferocity grumpiness outrage annoyance frustration hostility rage
Challenge this emotion myth: My emotions are who I am
My emotions are partly but not completely who I am.
Describe the difference between a primary and secondary emotion
Primary emotions are our initial reactions to an event. Secondary emotions are our reactions to our reactions.
Name the 5 steps of cope ahead:
1. Describe the situation
2. Decide what coping skills you want to use
3. Imagine the situation vividly NOW
4. Rehearse in your mind coping effectively
5. Practice relaxation after rehearsing.
What are the 7 steps to Problem Solving?
1. Describe the problem situation
2. CHECK THE FACTS- only proceed now if motions/intensity fit.
3. Identify GOAL
4. Brainstorm solutions
5. Choose a solution
6. Put the solution to action
7. Evaluate the results ( it worked yay! OR- go back to step 5).
Why is emotion regulation important? (3 things)
1. To understand our own emotions
2. To decrease emotional suffering
3. To decrease emotional vulnerability.