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So what's this doing for me?
Give me the Skills
The Emotion Model
Wild Card
100
This emotion that tells us that an important goal is being blocked and helps us have the energy and force to try to remove that goal.
What is anger?
100
This skill can be helpful when the emotion experienced fits the facts and that the prompting event is occurring very regularly.
What is Problem Solving?
100

After an emotion occurs, there are often leftover effects from the emotion such as feeling tired and/or a narrowing of attention.

What is an Aftereffect?

100
This emotion has the function of showing us when we value something that someone else has.
What is Envy?
200
This emotion can result in feelings of nausea, urges to vomit, urges to run away, and and intense urge to get rid of something.
What is Disgust?
200
To do this skill when feeling sad, try listening to loud music, getting some exercise, or sitting up with a bright body posture.
What is Opposite Action?
200
An emotion comes with this and it gives you the message to act on the emotion.
What is an Action Urge?
200
If I want to change an emotion, I can try this skill.
What is Opposite Action?
300
Some of the aftereffects of this emotion can include losing control, narrowing of attention, being very aware of any threats in the environment, and imagining other times you have felt threatened.
What is Fear?
300
With this skill, try checking out the interpretations you are making and think of other possible explanations for what's going on.
What is Check the Facts?
300
This is the term we use instead of "trigger" in DBT. Also, earn double points if you can also tells us why we call it this instead of a "trigger".
What is a Prompting Event?
300
This is the skill of watching an emotion come and go without trying to change it.
What is Mindfulness of Current emotion, or "ride the wave"?
400
This emotion can make other people move towards us and offer care and support.
What is Sadness?
400
This skill will help you feel competent and effective. It is something to practice EVERY DAY.
What is Building Mastery?
400
We can really observe an emotion by noticing this. (Hint: heart rate, temperature, muscle tension).
What are the Body Sensations?
400

What are 2 ways to improve sleep

Meditate, TIPP skills, avoid caffeine, consistent sleep schedule, try a light snack, do not use your bed during the day, keep the room dark, keep the room cool, listen to public radio  

500
This emotion has aftereffects of doing nice things for others, having a high threshold for worry and annoyance, and expecting to feel joyful in the future.
What is Happiness?
500
If you are really nervous about a particular situation, try this skill to rehearse a plan ahead of time so you can cope skillfully with the situation.
What is Cope Ahead?
500
When one emotion occurs and then very quickly another emotion gets cued. For example- I feel shame and then immediately feel anger.
What is a Secondary Emotion?
500

How do you accumulate positive emotions? 

Do pleasant things that are possible now 

Make changes in your life so that positive events will happen more often in the future