Goals of Emotion Regulation
One goal of emotional regulation is to understand what? (Say one)
Emotions you experience
naming emotions
Decrease frequency of unwanted emotions
decrease emotional vulnerability
decrease emotional suffering
Name 2 ways we communicate our emotions to others.
Facial expressions
body language
words
behaviors
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
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
Observing/describing and paying attention to your body are some ways to identify ____?
One function of emotions is to motivate us to….what
ACT!
Communicate to ourselves/others
Pleasant activities must be done independently and cannot be shared with others?
False
When you just can't get your skills to work, what worksheet can you use to figure out what is going wrong?
Troubleshooting Emotion Regulation Skills page 52
What do it mean to decrease emotional vulnerability?
Decrease vulnerability to emotional mind.
Increase resilience
Increase ability to cope with difficult things/emotions
When you “ride the wave” of impulses and let them run their course without taking action you are using what skill?
Feeling not acting
What are two healthy sleep hygiene techniques?
Have a routine
Limit screen time before bed
Exercise
Bed only for sleep
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.
What does the PLEASE skill do?
Uses physical health components to decrease emotional vulnerability
What important functions can emotions have? Name one
Communicate or influence others
organize and motivate action
self-validate us
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.
Name one skill for changing uncomfortable emotions in the moment?
Opposite action, check the facts, mindfulness
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
DBT asserts that anger is a secondary emotion. Which emotions are typically found underneath anger?
Hurt, fear, shame, etc
What does the PL stand for in PLEASE MASTER?
Treat Physical Illness
What is opposite action?
Acting opposite to the urge when the emotion is doing more harm than good