Check the facts
I fit the facts when there is a threat to life, health, or well-being.
What is fear?
I'm an acronym that has to do with reducing biological vulnerability to emotion mind
What is PLEASE?
We have emotions to communicate and influence others and to motivate and prepare us for action. There is one other thing emotions do for us.
What is give us information?
This just might be the most crucial step in opposite action.
What is doing opposite action ALL THE WAY?
This skill is vital to understanding our emotions in the first place, before we can act to change or manage them.
What is mindfulness?
I fit the facts if an important goal is being blocked
What is anger?
As part of the PLEASE skill, you want to balance these two things.
What are eating and sleep?
This is the part of the total emotion response (the emotion model) that other people can see.
What are behaviors OR face and body changes (the external section)?
It's best to use this skill when your emotion fits the facts.
What is Problem Solving?
This skill helps you focus on and experience your emotions.
What is the Wave Skill (or Mindfulness of Current Emotions)?
I fit the facts when something is lost OR when things are not the way you expected, wanted, or hoped for.
What is sadness?
This strategy comes originally from sports psychology, and refers to rehearsing effective behavior in your mind before an emotional situation.
What is Cope Ahead?
You can use check the facts to address things that amplify your emotions, located in this box of the emotion model.
What are Thoughts?
The opposite action for this emotion is to go public.
What is shame?
Most people feel this emotion when someone else gets recognition for something and you don't, or when others get something you want.
What is envy?
I fit the facts when your behavior violates your own moral code.
What is guilt?
The A in ABC refers to accumulating positives in two ways. One is by scheduling pleasant activities. This is the other one.
What is living in accordance with your long-term, wise mind values?
You can use problem solving and cope ahead to reduce the impact of this part of the emotion model.
What are prompting events?
When you do opposite action, you need to act opposite in all three of these domains.
What are opposite behavior, opposite words and thinking, and opposite facial expressions/voice tone/posture?
These are two of the 5 questions to ask myself when I'm checking the facts (Other than "Does my emotion fit the facts?").
Any two gets the points:
What is the emotion I want to change?
What is the event prompting my emotion?
What are my interpretations, thoughts, and assumptions about the event?
Am I assuming a threat?
What's the catastrophe?
I fit the facts when you are in proximity to a person or group whose actions or thinking could seriously damage or harmfully influence you or the group you are a part of
What is disgust?
Concepts related to this way to reduce vulnerability are: increasing difficulty, planning for success (but not easy success), and learning
What is Building Mastery?
This box in the emotion model can take the form of many different things, including thoughts, urges, and bodily changes, for example.
What are aftereffects?
These are 3 of the steps in Problem Solving.
What are: identify the problem, check the facts, identify a goal, brainstorm lots of solutions, choose a solution, put it into action, evaluate the results, repeat as necessary?
When you are in emotion overload, you may not be able to use emotion regulation skills. You could do these skills first.
What are distress tolerance skills (especially TIPP)?