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Name 2 values/priorities.
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Name one "sleep hygiene" practice for getting better sleep.
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Name 5 things from the Pleasant Events list.
Why would we use "Building Mastery" as a skill for emotion regulation?
Building a sense of accomplishment.
Other reasons?
What do emotions do for you? (Hint: Handout 3)
- Emotions motivate and organize us for action.
- Emotions communicate to and influence others.
- Emotions communicate to ourselves.
What is an opposite action for fear? (Action urge: run away/avoid.)
Approach
Don't Avoid
When using Problem Solving, what is the 4th step?
Brainstorm lots of solutions.
What are some prompting events for anger?
- Having an important goal blocked.
- You or someone you care about being attacked or threatened by others.
- Losing power, status, or respect.
- Not having things turn out as expected.
- Physical or emotional pain.
What is an opposite action for anger? (Action urge: attack.)
Gently Avoid
Be a Little Nice
What are some prompting events for shame?
-Being rejected by people you care about.
- Having others find out that you have done something wrong.
- Being laughed at/made fun of.
- Exposure of a very private aspect of yourself or your life.
- Others?
What are the four goals of the emotion regulation skills/module?
1. Understand and name your own emotions.
2. Decrease the frequency of unwanted emotions.
3. Decrease emotional vulnerability.
4. Decrease emotional suffering.
What is the purpose of Accumulating Positive Emotions: Long Term?
Accumulate positive emotions in the long term to build a life worth living.
That is, make changes in your life so that positive events will occur in the future.
What makes it hard to regulate your emotions?
- Biology
- Lack of Skill
- Reinforcement of Emotional Behavior
- Moodiness
- Emotional Overload
- Emotion Myths
When using Problem Solving, what is the last step?
Evaluate the results of the solution.
What does the acronym PLEASE stand for?
Treat Physical Illness
Balance Eating
Avoid Mood Altering Substances
Balance Sleep
Get Exercise
Explain "Coping Ahead" with difficult situations. (Hint: 5 Steps)
1. Describe the situation likely to prompt problem behavior.
2. Decide what coping or problem-solving skills you want to use in the situation.
3. Imagine the situation in your mind as vividly as possible.
4. Rehearse in your mind coping effectively.
5. Practice relaxation after rehearsing.
What are some expressions and actions of fear?
- Fleeing, running away.
- Hiding from, avoiding what you fear.
- Darting eyes or quickly looking around.
- Shaking, quivering, or trembling.
- Others?
What are the 7 steps of Opposite Action?
1. Identify and name the emotion.
2. Check the facts.
3. Identify and describe your action urges.
4. Ask wise mind.
5. Identify opposite actions to your action urges.
6. Act opposite all the way.
7. Repeat acting opposite until your emotion changes.
What are the 6 steps in "Checking the Facts?"
1. Ask: What is the emotion I want to change?
2. Ask: What is the event prompting my emotion?
3. Ask: What are my interpretations, thoughts, and assumptions about the event?
4. Ask: Am I assuming a threat?
5. Ask: Does my emotion and/or its intensity fit the facts?
What are the 6 steps in Accumulating Positive Emotions: Long Term?
1. Avoid avoiding.
2. Identify values that are important to you.
3. Identify one value to work on right now.
4. Identify a few goals related to this value.
5. Choose one goal to work on now.
6. Identify small action steps toward your goal.
7. Take one action step now.
Give an example of a time when you used the Check the Facts skill. What happened?
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Give an example of a time when you used Opposite Action. What happened?
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Give an example of a time when you used Problem Solving. What happened?
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Give an example of how you have used Pleasant Events to Accumulate Positive Emotions. What happened?
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Give an example of one of your personal values and one goal/action step connected to this value.
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