Regulation Nation
What does it mean to NAME an emotion?
To label the emotion NONJUDGMENTALLY
What can you catch but not throw?
a cold
Name one activity you can do to accumulate positive experience.
!!!!!!!
What is the LEAST common M&M color?
brown
I've had such a stressful week so far and it feels like the hits keep coming. I know I need to add something good back in so I will feel better. I'm planning to go to my favorite coffee shop tomorrow morning and watch a new movie on Sunday night.
Accumulate Positive Experiences
What two MINDFULNESS skills do you need for emotion regulation?
Observe & Describe
(what the emotion is, what it does)
What has a bottom at the top?
your legs
What must you consider when you choose an activity to BUILD MASTERY?
Difficulty level - Not too easy, not too hard, but JUST RIGHT. AKA the "Goldilocks Zone."
Who was the SECOND president of the USA?
John Adams
I noticed that I have been snapping at small things and feel like my emotions are getting the best of me. I check in with my body to make sure I’ve eaten enough, taken my medications, and moved my body today.
PLEASE
Name one thing emotions do for us.
Motivate and organize for action
Communicate to self
Communicate to others
What runs around the whole yard without moving?
a fence
Name one scenario in which you would use COPING AHEAD.
!!!!!
Name a mammal that lives in water.
Dolphins, porpoises, whales, seals, sea lions, walruses, manatees, otters
I have a difficult conversation coming up and I am worried that emotion mind is going to get the best of me. I thought through how the conversation is likely to go step by step so that I would be prepared to handle it effectively.
COPING AHEAD
What is one goal of emotion regulation?
To reduce suffering - To change the emotions YOU WANT to change - To reduce pain/intensity of emotions - To reduce VULNERABILITY to emotion mind - To increase emotional resilience (bounce back)
What gets smaller every time it takes a bath?
a bar of soap
When do you use CHECK THE FACTS?
To CHECK if the emotion's intensity fits THE FACTS of the situation.
What is the acronym for order of operations in math?
PEMDAS
Please excuse my dear aunt Sally
I am so angry!!! I am having the urge to lash out and say something hurtful. I tap into my wise mind and decide to speak calmly and treat the person with kindness instead.
Opposite Action AKA Opposite to Emotion
Name one thing that makes it HARDER to regulate emotions.
Biology - Lack of Skills - Reinforcement of emotional behavior - Moodiness - Emotional overload - Myths about emotions
Two fathers and two sons are in a car, yet there are only three people in the car. How?
A grandfather, a father, and a son
When do you use PROBLEM SOLVING?
When changing or avoiding the situation changes your emotion - When an emotion fits the facts - To change a difficult situation
Name two members of Fleetwood Mac.
Stevie Nicks, Lindsey Buckingham, Mick Fleetwood, Christine McVie, John McVie...bonus points for others but I will have to look them up.
My house is really cluttered and I can't even relax in there anymore. I have a lot to do and I feel so overwhelmed. I know I need to declutter to feel better, so I decided to break up my tasks into small, reasonable steps and get help from a friend.
PROBLEM SOLVING