Model of Emotions
Name two possible vulnerability factors.
Any of the PLEASE categories (ie. sleep, nutrition, health, etc), prior conflict, historical trauma, etc
Name 2 things you did this week to "accumulate positive experiences)
whatever you want!
Check the facts is a great skill for other people to use, but not you. True or False
False - it is not recommended to tell other people ot use check the facts if they are not ready to use check the facts.
If your emotion (or its' intensity or duration) does not fit the facts and is not an effective response - what skill should you use?
Opposite Action!
Observe your emotions as a _____, coming and going
Wave!
Name 1 function of emotions (why we need them)
motivate us into action, communicate to others, communicate to ourselves
What is the recommended amount of hours of sleep for a teen?
8-10 hours
List the 6 steps of Check the Facts
1. Ask: what is the emotion I want to change?
2. Ask: what is the vent prompting my emotion?
3. Ask: what are my interpretations, thoughts, and assumptions about the event?
4. Ask: am I assuming a threat?
5. Ask: what's the catastrophe?
6. Ask: Does my emotion and/or it's intensity fit the facts?
attacking
What is emotion mind?
Name 2 somatic (internal body sensations) symptoms you might experience when feeling an intense emotion?
body temperature rising, sweaty, dizzy, heart beating faster, clenched fists, face feels red, tensing of muscles, stomachache, etc
If you know you've got a test tomorrow that's going to be super stressful, what ABC skill should you use to prepare yourself?
Cope Ahead!
Your neighbor just got a new puppy and you have been thinking about getting a dog for quite a while. You’re sulking throughout the day and notice you are late for everything that day.
What's the emotion you're feeling?
Envy, sadness, jealousy
what is the opposite action for anger?
gently avoid
Every emotion NEEDS to be acted on. True or False
FALSE
A thought or feeling is ALWAYS a fact. True or False
False - a thought or feeling can be valid but not necessarily a fact
Name two things you can do to help improve sleep hygiene?
turning off screens, doing a meditation, not using phone, drinking a warm beverage, go to sleep at the same time (keep a consistent schedule), journaling, reading, etc
You tripped and fell in the hallway. You’re sure everyone noticed, however, it doesn’t appear that anyone has stopped other than one person who offered to help you. You can still feel yourself blushing hours later and keep replaying the scenario in your mind.
What are some of your interpretations, thoughts, and assumptions?
you will be a social pariah; everyone will laugh at you; nobody will want to be your friend; you'll always be known as the clumsy person
You got a bad grade on a test that you didn't study for. You feel disappointed and stressed and know that you have more tests coming up. What action steps can you take to problem solve this situation?
talk to your teacher about extra credit, make a study plan for future tests, sign up for tutoring, inquire about study groups, etc
What are the goals of emotion regulation?
1. understand the emotions you're feeling and experiencing
2. reduce emotional vulnerability and stop unwanted emotions from starting in the first place
3. decrease frequency of unwanted emotions
4. decrease emotional suffering; stop or reduce unwanted emotions once they start
Movie Time!
https://www.youtube.com/watch?v=hu-eSyH4H2U
What are the after-effects of Ember acting on emotion?
Dad pulls her aside and tells her that he won't let her have the store if she continues to act this way towards customers; internal feelings - not feeling capable of doing the job, feeling bad about herself
What does the PL in PLEASE stand for?
Physical iLlness
If I let one customer take something for free, then the store won't make any money, and we'll go bankrupt
Threat against fairness, self-respect, etc
What is the action urge and opposite action for the emotion - Shame
Action Urge: hiding, avoiding, withdrawing, saving face by attacking other
Opposite Action: face the music, go public
Movie time!
https://www.youtube.com/watch?v=hu-eSyH4H2U
Using the flowchart on page 89, what should Ember do?
See flowchart - Do not act on emotion/action urge; consider opposite action