What emotions do for us
Name two factors that can make it difficult regulate emotions.
Biology, lack of skills, reinforcement of emotion behavior, moodiness, emotional overload, emotion myths
What are two examples of preexisting vulnerability factors?
Being tired, being hungry, being sick/sore, being under the influence, have just been through something stressful, past trauma
Why use check the facts?
When we respond to incorrect facts, learning the correct facts can change our emotions. In addition, knowing the actual facts of a situation can help us problem-solve emotional responses. That is, knowing the facts can help us change the facts.
When do you want to use problem solving skills?
When you want to change an unwanted emotion that is justified (fits the facts) and would be effective to act on given the context of the situation. Essentially you want to use this skill when the situation is the problem.
What two examples of something you can build mastery in?
Yoga, weight lifting, cooking, baking, painting, computer programming, basketball, your job, etc.
Name two of the three general functions emotions serve.
Emotions motivate and organize for action, emotions communicate to and influence others, emotions communicate to ourselves
What are two examples of biological changes?
Brain changes (neural firing), nervous system changes (internal body changes that affect muscles and autonomic system firing- blood vessels, heart rate, temperature)
When do you use check the facts?
When you want to change your emotion.
When do you want to use opposite action?
When you emotion is are not justified, when your emotion is justified and the intensity/duration is not, when your emotion is justified and acting on it is ineffective
Any situation upcoming that might be difficult to manage
What is the action urge associated with anger?
Attack- whether it be verbal or physical
What are secondary emotions?
Secondary emotions follow primary emotions which are our immediate emotional reactions to events
What is meant by "catastrophizing"?
Blowing things out of proportion, going to "worse case scenario land"
What would opposite action for fear look like?
Approach what you fear rather than avoid it, do what you are afraid to do rather than avoid it
How do you accumulate short-term positive emotions?
Accumulating positive emotions in the short-term involves engaging in a pleasant activities on a regular basis
Guilt occurs when you do something that goes against your own morals/values, shame occurs when you do something that society views as taboo
What are many interpretations based on?
What can be helpful when trying to generate alternative interpretations?
Looking at all sides of the situation and points of view, asking someone you trust
What is meant by acting opposite all the way?
This means opposite posture, facial expression, thinking, what you say, and how you say.
How do you accumulate long-term positive emotions?
Accumulating positive emotions in the long-term involves taking an action step towards a goal that aligns with a value you hold to assist in building a life worth living
What is the function of envy?
Envy organizes our responses to others’ getting or having things we do not have but want or need. It focuses us on working hard to obtain what other people have.
Name one aftereffect of guilt.
Making resolutions to change, making changes in behavior, joining self-help programs
What is meant by "overgeneralizing"?
Seeing a pattern based on a single event or being overly broad in the conclusions that we draw.
What are the four options for problem solving?
Solve the problem, feel better about the problem, tolerate the problem, stay miserable
What do the letters of PLEASE stand for?
Treat physical illness, balance eating, avoid mood-altering substances, balance sleep, get exercise