Emotion Messages
What is something this emotion tries to communicate to you?: ANGER
To fight, to protect something that is important to you, to protect yourself.
Showing emotions makes you weak.
It can be very brave to show an emotions; emotions are normal
What does PLEASE stand for?
Treat PhysicaL illiness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise
It is possible to rid ourselves of emotions we do not like? Why or why not?
Not forever. We can try to block out emotions or ignore emotions we don't like, but we cannot do that forever.
When is an emotion valid, justified and unjustified
Valid: All Emotions are Valid
Justified: The Emotion fits the facts
Unjustified: The emotion doesn't fit the facts
What is something this emotion tries to communicate to you?: Anxiety
That you should take action to remove something that is threatening to you. (i.e. solve a problem, avoid something, etc.)
You should protect others from your emotions
What does the ABC of ABC PLEASE stand for?
Accumulating positive emotions
Building Mastery
Cope Ahead
What skill do you use when your emotion is valid and justified, but your urges are not effective?
Opposite Action
Why do we have emotions? What is their purpose?
Emotions prompt us to act in response to our environment, usually to keep us safe or to increase behaviors that are good for our survival.
What is something this emotion tries to communicate to you?: Excitement
Something good or helpful is happening to you or will be happening to you, so you should hurry or get ready for it.
Emotions can happen for no reason.
All emotions are a response to something, even if that thing is imperceptible to us.
How can Building Mastery help to build emotional regulation?
What does it mean to move through uncomfortable emotions? Example
Fully be present and feel the emotions, its body sensations, and notice your thoughts nonjudgmentally.
Name at least 4 parts of an emotion
Triggers, Thoughts, Body Sensations, Urges, Perceptions, Actions
What is something this emotion tries to communicate to you?: FEAR
You are in danger and should run or hide
I can't trust myself to know how I feel.
You are the only person who can TRULY know how you feel, even if identifying those feelings is challenging.
What does it mean to cope ahead and give an example of how to practice this skill.
Write down actual skills you will use to handle a stressful situation, visualize yourself coping well with your skills, then engage in relaxation to practice being "okay" when it is over.
(Give an example)
Why do write down both effective and ineffective solutions when doing problem solving?
To address exactly why ineffective solutions are ineffective, rather than letting them sit in our subconscious unaddressed.
Difference between thought and emotion?
Thoughts usually sound like complete sentences like "This is stupid," or "I wonder what I'm going to have for lunch."
Emotions are usually represented in a single word and are felt in the body, like "Annoyed," or "Hungry."
What is something this emotion tries to communicate to you?: Confusion
Seek information or clarification.
It is inauthentic to try to change my emotions.
Why is it important to accumulate positive emotions? Give example of short term and long term accumulating positive emotions.
It is important to make time to engage with pleasant emotions so we remember that things can be good when we're struggling. It helps us find sources of positive emotions for later.
Give an example of when to use opposite action and how to use this.
Give an example:
Personal example of snake in the toilet
Participate names a moment when they felt an emotion that does not fit the facts.