Goals of Emotion Regulation/Model of Emotion
This tool helps us understand what is going on when we experience emotion, including vulnerabilities, triggers, body changes, thoughts, and aftereffects.
Model of Emotion
What is Check the Facts?
A tool to check whether your emotional reactions fit the facts of the situation.
Emotions come with specific ____ ____(2 words) that push us to act in certain ways.
Action Urges
Name a positive activity you can do tonight.
Answers vary.
Name a goal of Emotion Regulation
- Decrease emotional frequency and sensitivity.
- Decrease intensity of our emotions.
Describe a potential interpretation of anger.
Answers Vary
When does Opposite Action work best?
- when the emotion does NOT fit the facts!
- when an emotion does fit the facts and acting on the urge would not be effective.
True/False:
Certain foods can affect your mood.
True
Some thing or things that happened before to make me more likely to struggle with a situation/event I am facing.
Vulnerability Factors
What can this tool help with?
It can change your beliefs and assumptions to fit the facts, which can help you change your emotional responses to situations.
What is an action urge?
The ineffective behavior you have the urge to act on when feeling an emotion.
Name atleast 2 tips for getting better sleep.
- stick to a schedule.
- establish a bedtime routine
- don't eat or drink alot before going to bed.
- sleep primarily at night
- avoid caffeine
What is one function of emotions?
To motivate and organize action.
Communicate to others and ourselves.
What state of mind can you use to help check the facts in a situation?
Wise Mind
What is the action urge and opposite action of Anger?
Urge - Attack
OA - Gently avoid/be a little nice
When would you use problem solving?
When the emotion does fit the facts and changing/avoiding/solving the problem would change the emotion and be more effective.
Cope Ahead Plan
True/False:
Emotion Regulation skills are intended to work every time.
False
Identify atleast 3 of the 6 steps for checking the facts
Identify what triggered you.
Identify your interpretations/thoughts/assumption about what happenedl
Identify if you are assuming any threats.
Identify the catastrophe.
Ask yourself if your emotion and/or intensity fits the facts.
What does it mean to do Opposite Action ALL THE WAY.
- opposite behavior
- opposite words/thoughts
- opposite body language (facial expressions, tone of voice, posture)
What are the first 2 steps in problem solving.
1. Figure out and describe the problem situation.
2. Check the Facts
List the skills in ABC PLEASE
Building mastery
Cope Ahead
treating PhysicaL illness
balanced Eating
Avoid mood altering substances
balanced Sleep
balanced Exercise