Why Emotion Regulation?
What is the first step of emotion regulation skills training?
Identifying the emotion
Accumulating Positive Experiences
Build Mastery
Cope Ahead
What does S stand for?
Balance Sleep
Why is paying attention to sleep, food, and our bodies important to emotion regulation?
The way our bodies feel impacts our emotions and how we feel overall. The food we eat, how much we sleep, exercise, and drinking water all have different effects on our mood.
What is the opposite action urge of sadness?
Get active - get up and do the things
Name 2 reasons why we learn emotion regulation skills
1. Teens have high emotions that can be hard to manage
2. If we don't control our emotions, it can lead to ineffective choices/behaviors
3. Ineffective behaviors don't actually help our situations
Example of doing something you know you are good at to feel competent and confident, or practicing something you want to get better at.
What does A stand for?
Avoid mood-altering substances
What is ride the wave?
Experience your emotions as a wave, coming and going. Not trying to change how we feel or what we experience. Remember you are not your emotion and your emotion will peak and fall like a wave.
What is Opposite Action?
What are vulnerability factors?
Situations, events, etc. that happen prior to an incident that make you more likely to become dysregulated. (Woke up late, missed the bus, had a fight with mom, etc.)
What does accumulate positive experiences mean in the short term?
Do pleasant things that are possible right now. Do one thing every day to make yourself feel good. Be mindful and present while engaging in positive experiences. Don't destroy positive moments by worrying about what comes next.
What does PL stand for?
Physical Illness - taking care of your physical wellbeing. Go to the doctor, take your meds.
What does balance healthy eating mean?
Not eating too much or too little, monitoring how different foods impact how you feel, balancing fruits, veggies, proteins, carbs, sugars. There are no "bad" foods.
What is the opposite action of shame? (2)
Face the Music
Go Public
What are 2 of the goals or purposes of using emotion regulation skills?
1. Understand the emotions you experience
2. Reduce emotional vulnerability and stop unwanted emotions in the first place
3. Decrease the frequency of unwanted emotions
4. Decrease suffering, stop/reduce unwanted emotions
What does accumulate the positives mean in the long term?
Make changes in your life to build a life worth living. Work towards goals based on your values. Pay attention to your relationships.
What do the E's stand for?
Exercise and Eating
Describe a situation where you can or have use ride the wave.
Example should include feeling an unwanted emotion, recognizing that it will peak and fade, and not trying to change it.
What situations are the best to use opposite action?
When your emotions don't fit the facts of the situation
When your emotions are too intense, lasting too long, or you don't want to be experiencing them right now
Why are emotions important? (three things)
1. They give us information - signal that we are feeling something, or that something is wrong.
2. Emotions communicate to and influence others - facial expressions, body language, tone, etc. Tell other people how we are feeling.
3. Emotions motivate us and prepare us for action - act in moments where we need to or motivate for changes.
1. Describe a situation that is likely to cause dysregulation. Check the facts.
2. Decide what DBT skills to use.
3. Imagine the situation as vividly as possible.
4. Rehearse coping effectively.
Give an example of how you could use the entire PLEASE skill over a few days.
Example needs to include:
Physical ILlness - Taking care of your body
Eating - Balancing healthy eating
Avoid Mood Altering Substances
Sleep - Balancing sleep
Exercise - Regular, balanced exercise
Describe a healthy sleep routine.
- Wind down time - shower, calming music, cozy clothes, calming scent, etc.
- Calm and comforting environment/bedroom
-Stick to a schedule
-Keep your room dark and quiet
-Avoid screens, nicotine, and caffeine for multiple hours before bed
- Don't rely on sleeping pills
What are the steps for opposite action?
1. Figure out the emotion you are feeling.
2. What is the action URGE that goes with the emotion?
3. Ask yourself: Does the emotion fit the facts in the situation? If yes, will acting on the
emotion’s urge be effective?
4. Ask yourself: Do I want to change the emotion?
5. If yes, figure out the OPPOSITE ACTION.
6. Do the opposite action—ALL THE WAY!
7. Repeat acting in the opposite way until the emotion goes down enough for you to notice.