Emotional Experiences
PLEASE
A/B
Opposite to Emotion
100

Name one way you can tell what emotion you are experiencing.

mindfulness

100

What are the PLEASE skills about and why are they important?

They are about attending to physical health to regulate our emotions. They are important because our mental health and physical health are intertwined.

100

What does accumulating positive emotions mean?

Behaving in ways that will increase the likelihood of experiencing positive emotions.

100

What do you use opposite to emotion skills for?

To possibly change an emotion by acting in a way that is different than the emotion action.

200

What does anxiety feel like?

racing heart, shortness of breath, restlessness, muscle tension
200

Name one skills from the PLEASE skills.

Treat physical illness

Balance eating

Avoid mood altering substances

Balance sleep

Get exercise

200

What is the goal of building mastery?

To gain a sense of accomplishment and complete personal goals.

200

How can we use opposite to emotion for anxiety? Give an example

Go to the grocery store even though going to the grocery store causes anxiety.

300

What does depression feel like?

Fatigue, "slowed down," heavyness, feelings of worthlessness, hopelessness, and helplessness

300

Name one PLEASE skill you can use over the next few days and tell us your plan to use it.

...

300

Name one build mastery task you can complete over the next few days.

...

300

How can we use opposite to emotion with depression? Give an example

Get out of bed and take a shower when depression tells me not to get up.

400

Name 2 emotion words related to anger?

Frustrated, enraged, annoyed, perturbed, etc.

400

Name three ways to practice PLEASE skills.

Get 7-9 hours of sleep

Eat a balanced breakfast

Get moderate exercise for 20 minutes

400

What is an example of a mindful positive experience in your life that you already have?

Taking your dog for a walk

400

What is mood congruent behavior?

Engaging in behaviors that keep an emotion going.

500

Why do we talk about the interpretation of an event being important for understanding our emotions?

Our interpretation influences what emotion we feel and identify with.

500

What are two ways to help your sleep hygiene?

Wake up at the same time every day

Avoid caffeine, heavy meals, and exercise 3-4 hours before bedtime

500

What is an example of a planned positive experience and why might planning these experiences be important?

It is important because waiting to be in a good mood to engage in positive experiences means you may be waiting a long time.

500

What is one way you can use mood congruent behavior to your advantage?

When feeling a sense of accomplishment after cleaning the kitchen, going to clean the bathroom.

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