Emotions
What is happiness/joy telling us? (What is the emotion signal?)
This activity is good for my health and/or my happiness.
What does ABC stand for?
A → Accumulate positives
B → Build Mastery
C → Cope Ahead
Name one of the PLEASE skills and what it stands for
(treat) Physical illness
(balanced) Eating
Avoid mood-altering substances
Sleep balanced
Exercise
How many ways are there to approach problems?
There are 5 ways to approach problems
What is opposite action? What is the goal of OA?
When you act opposite to an emotion’s urge (when the emotion is doing more harm than good) with the goal of changing or reducing the emotion.
What is guilt telling us? (What is the emotion signal?)
I crossed my personal values.
What does it mean to accumulate positives?
List two examples of how you might accumulate positives.
Doing pleasant things, being mindful of positive experiences, and being unmindful of worries.
Two examples...
What does the ‘P’ stand for in PLEASE?
(Treat) Physical illness
What does the ‘S’ stand for in SCREW?
Solve the problem
What is the opposite action for sadness?
Be active, increase rewarding activities and pleasant events.
What is the emotion urge for sadness?
Process what’s missing and replace or reconnect (effective)
Isolate or withdraw (ineffective)
What is coping ahead?
Rehearsing in your head ahead of time a plan for coping with upcoming emotional situations.
What do both of the letters ‘E’ stand for in PLEASE?
-Eating balanced
-Exercise
What does the ‘C’ stand for in SCREW?
Change your relationship to the problem
What is the opposite action for anger?
Gently avoid person/situation; relax physical tension; practice understanding.
How is shame different from guilt?
Shame → I crossed others’ values
Guilt → I crossed my value
What is a value? Name one value of yours.
Something that is important to you
Exs: being part of a group, relationships, productivity, physical health, creativity
What does the ‘L’ stand for in PLEASE? Name an example of how you’ve used this skill.
Lather, rinse, repeat!
(personal example)
What is “checking the facts” and why is it a helpful skill?
To describe the facts about a situation and to challenge any interpretations or judgments you may have about it.
It is a helpful skill because it helps us to determine whether the problem is as we view it and can be helpful for changing or reducing unpleasant emotions.
What is the emotion signal, urge, and opposite action for ANXIETY?
Signal: There is a threat to my health and/or happiness
Urge: Escape or avoid the threat
Opposite Action: Approach
What is a goal of emotion regulation? How is it different from the goal of distress tolerance?
ER → Reduce vulnerability to emotion mind
DT → Cope with distress without making the situation worse
What is building mastery?
Why do we do it?
Doing things that make you feel competent or accomplished - challenge yourself a little, get better at something, or cross something off your “to-do” list
It helps you feel self-confident, in control, and capable (and reduces emotional vulnerability)
What does each letter in PLEASE stand for?
(treat) Physical illness
(balanced) Eating
Avoid mood-altering substances
Sleep balanced
Exercise
What does each letter in SCREW stand for?
Solve the problem
Change relationship to the problem
Radically accept the problem
Entertain misery
Worsen the problem
What is the emotion signal, urge, and opposite action for GUILT?
Signal: I crossed my personal values
Urge: Repair or fix (effective)
Overpromise that I won’t commit the offense again, hide, lower my head, disclaim responsibility (ineffective)
Opposite Action: Continue the behavior and stop apologizing (when guilt does not fit the facts); experience the guilt, ask for forgiveness, and try not to let the transgression happen again (when guilt fits the facts)