Understanding Emotions
True or False: We have to act on our emotions.
False
True or false. Getting too much sleep can negatively impact your mood.
True - was want to aim for balanced sleep!
If anxiety makes you want to avoid a situation, Opposite Action says to do this instead.
Name two things that make people more emotionally vulnerable.
Lack of sleep, illness, stress, hunger, substances, etc.
Jordan is furious after getting what he feels is super harsh criticism from a teacher and wants to scream back. This skill would help Jordan pause and see if the reaction fits the reality of the situation.
Check the facts.
This emotion shows up when someone experiences a loss or disappointment.
Sadness
This skill help you feel more effective and in control of your life.
Building mastery
This emotion often leads to an urge to attack, yell, or blame.
Anger
This emotion often comes with an urge to escape.
Fear or anxiety
Maya feels anxious about going to soccer practice and wants to stay home. This skill says she should go anyway.
Opposite Action!
Emotions usually come with three parts: thoughts, body sensations, and ...?
Action urges or behaviors
In DBT, short-term and long-term positive experiences both help reduce this.
Accumulating positive exerperiences
This emotion often leads to an urge to make verbal accusation, attempt to control others, or leads to suspicion and snooping.
Jealousy
Doing something kind or fun every day can help build these over time.
Positive emotions!
Alex notices they are exhausted, skipped lunch, and now feel emotionally overwhelmed. This DBT skill area applies here.
PLEASE (balanced sleep and eating)
These factors put us more at risk for experience intense or negative emotions.
Vulnerability factors.
It is helpful to identify your _______ in order to set meaningful personal goals.
Wise Mind Values
Abusive relationship, unavailable partner (married), age gap
his DBT phrase means paying attention without judging yourself.
Nonjudgmental awareness
Sam starts scheduling time with friends and drawing again after weeks of feeling down. This is an example of this DBT skill.
Accumulating Positive Experiences & Building Mastery
If your emotion fits the facts and is helping you act effectively, DBT says you should do this.
Act on emotion or problem solve!
In DBT, short-term and long-term positive experiences both help reduce this.
Emotional vulnerability
Opposite Action works best when you do in this way / with this kind of attitude.
Do it all the way; fully participate
Name one PLEASE skill
Treat physical illness, Balanced Eating, Avoid mood-altering drugs, Get exercise.
Taylor's best friend is has a graduation party. Taylor plans wants to attend to celebrate her friend but knows that her ex-girlfriend will be their and anticipated feeling intense emotions. This skill will help her prepare to manage those emotions.
Cope Ahead