PLEASE
treat physical illness (seeing a doctor, taking medication as prescribed, etc.)
When our emotions are extreme we tend to treat them as __________. Ex: I feel hurt so the other person does not care about me.
Facts
Define a 'triggering event':
Define 'Opposite to Emotion:
acting in a manner that is the opposite of emotional urges
The 'Just Act' skill helps with (give an example):
putting good intentions into action; acting towards our goal rather than just thinking about it
The 'A' in "PLEASE" stands for (give two examples):
Avoid mood altering drugs (have one or no sodas/day, spend more time with sober friends, practice assertiveness to say 'no' if offered drugs, etc.)
How do our emotions motivate us? (Provide an example)
They quickly tell you to act instead of having to think about things. Ex a dog is running towards you and instead of thinking about what to do you feel scared and run.
Define 'Primary Emotions':
emotions that are hard wired, like a reflex; happen quickly and naturally; the initial emotion after a triggering event
Emotions _____ themselves. When feeling an emotion you'll have _____ and _____ that keep it around.
love; urges; thoughts
focusing on how far we've come, rather than how far we have to go; motivation; appreciating every step
The first 'E' in "PLEASE" stands for (give at least 3 examples, only one can be from the book):
balanced Eating (eat at least one vegetable/meal, only eat sweets as a reward, have fruit as a snack, eat mindfully, learn to cook, etc.)
How does anger help us?
Communicates when a boundary is crossed or when progress towards a goal is being blocked/interrupted
Define 'Secondary Emotions':
created by the way we think about our reactions to triggering events; feelings about primary emotions; not hard-wired
Give an example of urges that may come from fear. Provide an example of acting opposite to fear:
Doing what I'm afraid of, using self-soothe, thinking about the positive outcome
From the skill "Build Positive Experiences", name two short-term experiences and two long-term experiences:
short-term: drawing, listening to music, watching your favourite TV show
long-term: learn a new skill, get good grades, etc.
The 'S' in "PLEASE" stands for (provide 4 examples, only two can be from the book):
balanced Sleep (bedtime routine, don't read or watch TV in bed, keep naps to a minimum, make sure your bed is comfy, use a self-soothe skill before bed)
Emotions can help us _____(name two)
______
Identify the emotion, thoughts, and urges, then provide one example of opposite to emotion:
Emily is scrolling through her Instagram feed and sees a picture of one of her friends. Emily thinks that she will never be as pretty as her friend and feels disgusted by her body image and wants to skip meals and engage in extreme dieting.
disgust, skip meals and extreme dieting
nourish her body with balanced meals, positive affirmations, engages in activity that promote body positivity
Explain the concept of 'stuffing' as it relates to emotion regulation. How does this cause suffering?:
bottling up, ignoring or rejecting feelings; overwhelmed with emotions
the second 'E' in "PLEASE" stands for (provide 5 examples, only 3 can be from the book):
balanced Exercise (take the stairs instead of the elevator, take a short walk every day, help with yard work, join a sports team, dance, stretch, etc.)
Other than talking how do we communicate our emotions
Through our body language. Voice tone, volume, posture and gestures.
Provide an example of a triggering event -> primary emotion -> thought about primary emotion -> secondary emotion
______________
Identify the emotion, thoughts, and urges from the following scenario. Provide at least two examples of opposite to emotion.
Emma just broke up with her boyfriend of 2 years. Emma starts to think that she'll always be alone and that no one wants to be with her. Emma wants to isolate herself and cry all day.
Sadness, "no one wants to be with me", isolate and cry all day
Reach out to friends for support; build short-term positive experiences; focus on positive memories
Explain the concept of 'sticking' as it relates to emotion regulation. How does this cause more suffering?
holding onto emotions, replaying experiences; causes painful emotions to last longer than they normally would