Emotion Regulation MISC
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Name three other words that could be used to describe sadness.
ER Handout 6
sadness, despair, grief, misery, agony, disappointment, homesickness, neglect, alienation, discontentment, pity, anguish, dismay, hurt, rejection, crushed, displeasure, insecurity, sorrow, defeat, distraught, disconnected, suffering, dejection, gloom, loneliness, unhappiness, etc.
Provide an example of an "action urge" for anxiety.
Examples of action urge for anxiety:
- Isolate
- Avoid
- Run away
- Sleep
True or False?
Scheduling pleasant events every day will decrease your vulnerability to emotion mind
TRUE!
Describe mindfulness of current emotions.
1. Observe your emotion.
2. Practice mindfulness of body sensations.
3. Remember you are not your emotion.
4. Practice loving your emotion.
What are two examples of "vulnerability factors" that might be included when using the model for describing emotions?
Examples of vulnerability factors:
- Sleep hygiene
- Physical health
- Addiction
- Stress
- Hunger
Name one of the three skills when working on changing emotional responses.
1. Check the facts
2. Opposite Action
3. Problem Solving
Name one of the four skills when wanting to reduce your vulnerability to emotion mind.
1. Accumulate positive emotions (short-term/long-term)
2. Build mastery
3. Cope ahead
4. PLEASE skills
Name one of the four goals of Emotion Regulation
1. Understanding and naming your emotions.
2. Decreasing the frequency of unwanted emotions.
3. Decreasing emotional vulnerability.
4. Decrease emotional suffering.
1. Emotions motivate us for action.
2. Emotions communication to others.
3. Emotions communicate to ourselves.
Provide an example of when anger "fits the facts".
1. An important goal is blocked or a desired activity is interrupted or prevented.
2. You or someone you care about is attacked or hurt by others.
3. You or someone you care about is insulted or threatened by others.
4. The integrity or status of your social group is offended or threatened.
Describe briefly how to accumulate positive emotions in the long-term.
(There are seven steps)
1. Avoid avoiding.
2. Identify values that are important to you.
3. Identify one value to work on now.
4. Identify a few goals related to this value.
5. Choose one goal to work on now.
6. Identify small action steps toward your goal.
7. Take one action step now.
Describe what you can do to improve sleep hygiene.
Emotion Regulation Handout 20B!
Name two of the six factors that make it hard to regulate emotions.
1. Biology
2. Lack of skill
3. Reinforcement of emotional behaviors
4. Moodiness
5. Emotional overload
6. Emotional myths
Describe when to use opposite action versus when to use problem-solving.
Opposite action is used when the emotion or its action urge is NOT justified or acting on the behavior will NOT be effective/helpful. Problem-solving is used when the emotion or its action urge IS justified or acting on the urge WOULD be effective.
Detail/describe the PLEASE skills.
P - Treat physical illness/take medications
L - Light/Air
E - Balanced eating
A - Avoid substances
S - Balanced sleep
E - Exercise
Challenge this myth:
Extreme emotions get you a lot further than trying to regulate your emotions.
Example of a challenge:
Extreme emotions can often cause trouble for me and for other people. If an emotion is not effective, emotion regulation is a good idea.
Name 4 of the 10 "steps" or aspects of the Model for Describing Emotions
1. The prompting event
2. Vulnerability factors
3. Thoughts/Interpretations
4. Biological changes (internal)
5. Expressions (external)
6. Experiences (what you want to do/say or urges)
7. Action (what you did say or do)
8. Emotion name
9. Aftereffects
10. Second prompting event (if applicable)
Name three of the seven steps for problem-solving.
1. Figure out and describe the problem situation.
2. Check the facts!
3. Identify your goal in solving the problem.
4. Brainstorm solutions.
5. Choose a solution that fits your goal and likely will work.
6. Put the solution into action.
7. Evaluate the result(s).
Create a cope ahead plan for if you do not complete your DBT skills group homework in time (and know you will reach skills breakdown and want to quit therapy/not come to group because of this).
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