Fill In the Blank
Emotion regulation = the ability to ________ or reduce your emotions as needed.
enhance
True!
Opposite action promotes the opposite emotion.
List opposite action for one of the following:
fear
anger
sadness
...
Emotion regulation is a domain of what type of therapy approach?
Dialectical Behavior Therapy (DBT)
The kinds of situations in which it is useful to use opposite action are ones in which the emotions might not be ________ to the situation.
realistic
(maybe out of proportion, catastrophizing, or emotions we want to challenge or change)
Opposite action's purpose is to suppress our emotions.
FALSE.
The skill is Not to suppress emotions, but taking a different action to gradually change our emotions.
Describe the difference between opposite action and suppressing emotions.
When using opposite action you are acknowledging, identifying current emotion and replacing action urge with action which will promote the opposite emotion.
Suppressing=you do not express them, even though you might want to, and never return or acknowledge them
Provide an example of opposite action.
Anger. Opposite would be to walk away.
Emotions come with ______.
Urges
(Each emotion we experience comes with a specific action urge. For example, anger might come with the urge to fight. Fear might urge you to avoid, escape, or run away. These urges are generally self-protective and instinctual, but that doesn’t mean they will always make sense in your present-day situations.)
You are more likely to experience mood polarities when emotions are regulated.
FALSE
This happens more commonly when our emotions are in dysregulation.
List the 4 steps of Opposite Action
1. Identify the emotion
2. Identify the action urge that accompanies the emotion.
3. Identify whether the action urge fits the facts of the situation (not the facts of the emotion).
4. If your emotions and their urges don’t fit the situation, then do the opposite of what the urge wants you to do. Continue to do opposite action until you notice a decrease in your emotions. In time, you will be able to see and feel the difference.
What is the purpose of emotion regulation?
Reduce vulnerability to unwanted emotions
Increases resiliency
Emotions have a purpose and provide with information about the situation
Emotions are not always accurate assessors for the situation
Emotions guide us or signal us about _____ and ______.
Threats and rewards
We should not use this skill if the opposite will heighten or put us in an unsafe situation.
TRUE
Define Opposite action.
Designed to help reduce the intensity of problematic emotions by engaging in behaviors that bring about the opposite emotion.
When should you use opposite action?
When the emotion doesn't fit the facts.
Provide an example where you can implement opposite action.
...
Your personal belief system or interpretation of an event may amplify troubling emotions.
True
Define Emotion Regulation
The ability to effectively enhance, reduce or overall manage and respond to an emotional experience.
What are the three components of emotion regulation?
Initiating actions triggered by emotions.
Inhibiting actions triggered by emotions.
Modulating responses triggered by emotions