OPPOSITE ACTION
IMAGINING UNDERSTANDING THE OTHER PERSON'S PERSPECTIVE, UNCLENCHING YOUR FISTS, AND RELAXING FACIAL MUSCLES ARE EXAMPLES OF "ALL THE WAY" OPPOSITE ACTION FOR THIS EMOTION
WHAT IS ANGER
THIS SKILL INVOLVES FOCUSING ON THE SENSATION OF AN EMOTION UNTIL IT RUNS ITS COURSE.
WHAT IS MINDFULNESS OF CURRENT EMOTION?
THIS SET OF SKILLS REQUIRES YOU TO ASSESS YOUR EATING HABITS, SLEEP, PHYSICAL ILLNESS, EXERCISE, AMONG OTHER SKILLS TO TAKE CARE OF YOUR BODY.
WHAT ARE THE PLEASE SKILLS
WE USE PROBLEM SOLVING WHEN THIS IS THE PROBLEM (THINK EMOTION MODEL)
WHAT IS THE SITUATION/PROMPTING EVENT?
THIS EMOTION FITS THE FACTS IF YOU WILL BE REJECTED BY A PERSON OR GROUP YOU CARE ABOUT IF YOUR PERSONAL CHARACTERISTICS OR BEHAVIOR ARE MADE PUBLIC.
WHAT IS SHAME?
THINKING YOUR ACTIONS ARE TO BLAME FOR SOME HARM TO SELF OR OTHERS IS AN INTERPRETATION THAT LEADS TO THIS EMOTION.
WHAT IS GUILT
THE STATE OF MIND IN WHICH PEOPLE ARE MOST LIKELY TO ACT IMPULSIVELY.
WHAT IS EMOTION MIND
GETTING ACTIVE IS OPPOSITE ACTION FOR THIS EMOTION.
WHAT IS SADNESS
WHEN RUMINATION AND WORRIES INTERFERE WITH MINDFULNESS OF CURRENT EMOTION, GENTLY DO THIS.
WHAT IS RETURN ATTENTION TO THE PHYSICAL SENSATION?
YOU USE THIS SKILL WHEN YOU CAN ANTICIPATE AN EMOTIONALLY DIFFICULT SITUATION.
WHAT IS COPE AHEAD?
HAVING A MEMORIAL SERVICE IS PROBLEM-SOLVING FOR WHICH EMOTION?
WHAT IS SADNESS/GRIEF?
WHEN YOUR BEHAVIOR VIOLATES YOUR OWN MORAL CODE OR VALUES, THIS EMOTION WOULD FIT THE FACTS.
WHAT IS GUILT
JUDGING YOURSELF TO BE INFERIOR IS AN INTERPRETATION RELATED TO THIS EMOTION.
WHAT IS SHAME
THE WHAT SKILL IN MINDFULNESS WHERE INDIVIDUALS SIT BACK AND LOOK AT THINGS
WHAT IS OBSERVE
THE LAST STEP OF OPPOSITE ACTION, LIKE THE LAST STEP IN SHAMPOOING, IS THIS.
REPEAT (UNTIL THE EMOTION GOES DOWN)
AVOIDING THIS WILL INTERFERE WITH ALMOST EVERY SKILL IN THE EMOTION REGULATION MODULE.
WHAT IS EMOTION OR EMOTIONAL DISCOMFORT?
USE THIS SKILL TO INCREASE YOUR EMOTIONAL RESILIENCE IN THE SHORT AND LONG TERM.
ACCUMULATING THE POSITIVES
SEEKING FORGIVENESS OR REPAIRING THE HARM YOU'VE DONE ARE EXAMPLES OF PROBLEM-SOLVING FOR WHICH EMOTION?
WHAT IS GUILT
WHEN CHECKING THE FACTS, YOU MUST FIRST USE THESE MINDFULNESS SKILL TO LOOK AT THE PROMPTING EVENT MORE OBJECTIVELY.
WAHT ARE TO OBSERVE AND DESCRIBE
TALKING YOURSELF OUT OF DOING SOMETHING MIGHT BE AN EXPRESSION OF THIS EMOTION.
WHAT IS FEAR
FOCUSING ON THE FACTS THEMSELVES, NOT JUST A LABEL OF GOOD OR BAD.
WHAT IS NON-JUDGEMENTAL
WHEN USING OPPOSITE ACTION, YOU MUST FIRST IDENTIFY THE EMOTION, CHECK THE FACTS, AND THEN IDENTIFY THIS BEFORE YOU CAN DECIDE HOW TO ACT OPPOSITE.
WHAT IS THE ACTION URGE?
AVOIDING EMOTIONS AND EMOTIONAL SENSATIONS REINFORCES THE BELIEF THAT EMOTIONS AND SENSATIONS ARE THIS.
WHAT IS: HARMFUL/CATASTROPHIC/DANGEROUS/NEVER-ENDING/OUT OF CONTROL
USE THIS SKILL TO INTENTIONALLY ENGAGE IN ACTIVITIES THAT BUILD A SENSE OF EFFICACY AND CONTROL FOR YOURSELF.
WHAT IS BUILD MASTERY?
AFTER IDENTIFYING YOUR GOAL AND BEFORE CHOOSING A SOLUTION, THIS STEP SHOULD BE EMPLOYED IN PROBLEM-SOLVING IN ORDER TO GENERATE LOTS OF POSSIBLE IDEAS.
WHAT IS BRAINSTORMING
WHEN WE HAVE CATASTROPHIC THINKING, WE CAN USE OUR IMAGINATION TO DO THIS COUNTERINTUITIVE STEP IN CHECKING THE FACTS.
WHAT IS IMAGINE THE CATASTROPHE REALLY HAPPENING AND IMAGINE COPING WELL WITH IT
NAME ONE OF THE 3 FUNCTIONS OF EMOTIONS (I.E. WHAT IS THE PURPOSE?)
WHAT ARE: COMMUNICATION TO SELF, COMMUNICATION TO OTHERS, AND MOTIVATE US FOR ACTION.
HOW CAN YOU TELL YOU ARE IN WISE MIND?
WHEN YOU FEEL YOUR GUT OR INTUITION, WHEN YOU CAN LISTEN TO OTHERS WITHOUT GETTING DEFENSIVE, WHEN YOU FEEL BALANCED, WHEN YOU CAN MAKE CHOICES WHILE THINKING OF THE SHORT AND LONG TERM CONSEQUENCES, AND YOU CAN EXPRESS YOUR EMOTION WITHOUT ACTING ON IT IMPULSIVELY