Feelings Model
True or false:
Emotions begin with events, and events can be internal (within us) or external (in our environment)
True
What does opposite to emotion mean?
Using an opposite action to get unstuck from negative emotions
What does MM stand for?
Mood momentum
Describe your motivation to improve self-care skills?
Answers vary
Why should we have routines?
Developing a schedule reduce feeling overwhelmed, and helps keep your life on track
Answers may vary
Interpret this event:
You notice someone is eating snacks that have been going missing that you bought.
Interpretation varies on the person, answers vary
True or false:
Mood congruent behaviors occur when, without awareness, we fall into behavior patterns that keep our negative emotions around
True
What does mood momentum mean?
Notice positive moods and choose skills to keep them going.
Keeping positive moods going through positive thoughts and enjoyable behaviors
Describe 2 strengths and 1 resource you have to use PLEASED?
Answers vary
What does one letter of ROUTINE stand for?
Responsibilities, ongoing structure, use of skills, traditions, interests included, novelty, envision a satisfying life
How do you reduce the urge to act on your action urge/impulse when you are angry?
Answers vary, may include stop and think, taking a breath, walking away...
True or false:
Guilt always fits wise mind
False
Sometimes guilt does not fit wise mind. For example, we have a right to say no to boundaries; we do not need to feel guilty for exerting this right.
What are two ways you keep a positive mood going?
Answers vary
Describe 3 steps you can take to create a healthier sleep routine?
Routine begins at least 1 hour before bed, consistent sleep and wake types (no snooze), bed for sleeping and intimacy only, create a relaxing sleep environment, avoid alcohol, caffeine, and nicotine 4 hours before bedtime, avoid heavy meals and spicy foods, avoid stimulation before bed, get exercise during the daytime, avoid daytime napping
Why is novelty important in a routine?
Novelty is important because routines need space for flexibility. Make sure you explicitly leave space to try new activities or be spontaneous. Be careful not to build too much structure into your routine
What is the difference between an action urge and an action?
An action urge is our impulse reaction, examples include relapse, yelling, physical violence
An action is what we chose to do in the situation
What is an opposite action you can do when feeling depressed?
Reach out to your support network, sponsor, positive relationships, get moving by doing hobbies, activities, and important tasks, using PLEASED and ROUTINE skills
True or false:
Even the most fun or relaxing event will eventually reach a point where it no longer creates a positive effect
True
A key to mood momentum is to pick from a variety of positive experiences, activities and behaviors to keep it interesting
Describe barriers you have to using PLEASED and the skills you will use to address your barriers?
Answers vary
Barriers could include: mood, energy levels, sleep, stress
Skills: perseverance, self talk
Which will lead to a less overwhelming outcome:
Setting a goal to clean the whole house today
Setting a goal to clean the dishes today
Also, how can YOU better pace your responsibilities?
Setting a goal to clean the dishes today
Pace your responsibilities:
Break bigger responsibilities down into daily steps. Make a list of both major and minor responsibilities and fill the into the schedule worksheet
Put these in order of the feelings model:
Action urge, results, event, feeling, interpretation, action
Event --- Interpretation --- feeling --- action urge --- action --- results
What are 3 mood congruent behaviors associated with feeling depressed?
Getting isolated, being inactive, engaging in stuck thinking, neglecting self-care and hygiene, eating and sleeping too much or too little, deciding to stop therapy and medications, etc
What is are barriers/triggers to YOU continuing a positive mood?
Someone makes you mad, something doesn't go the way you planned, etc
What are 3 self-care skills from PLEASED you can implement in your life?
Physical health, list resources and barriers, eat balanced meals, avoid drugs and alcohol, sleep between 7-10 hours, exercise 20-60 minutes and daily habits
Describe two physical self-care tasks you need daily AND two mental self-care tasks you need daily?
Physical can include: brushing teeth, washing face, showering, clean clothes, taking medications, eating balanced meals, exercise, bedtime routine
Mental can include: breathing, relaxation, identifying positives and gratefulness, encourage yourself, plan positive activities, connect with support networks, nurture your spirit