Goals of Emotion Regulation
My emotions and Me
Check the Facts
Opposite Action/Problem Solving
ABC PLEASE
100

The first goal of emotion regulation is to better understand and _____________ my emotions. 

identify/name

100

True or false:
being able to name my emotion is critical to emotion regulation.

TRUE

100

Checking the facts is important because prompting events happen that influence my ___________, which can bring up painful emotions. 

Thoughts; interpretations

100

The skill to use if the emotion DOES fit the facts, and you want to create a change in emotion by changing the facts. 

problem solving

100
What is the C in ABC PLEASE?

Cope Ahead

200

An important part of emotion regulation is being able to create an effective ________ in emotion when it has overstayed it's welcome. 

change

200

Name 2 factors that can interfere w/ emotion regulation. 

biology, lack of skill, moodiness, emotional overload, emotion myths, reinforcement of emotional behavior

200

What is the first thing I need to know before checking the facts? (first step of check the facts)

identify the emotion I want to change

200

True or false: I may need to do opposite action many times in order for it to work for me. 

TRUE; do it until it the emotion goes down

200

What are the two ways that I can accumulate positives? (A in ABC)

long term and short term

300

Problem solving is an effective skills for __________ the frequency of ___________ emotions. 

decreasing; unwanted

300

What is the DBT tool that helps me understand and identify my emotions?

Model of emotion

300

When I check the facts on an emotion, I can also check the facts on it's intensity and __________."

duration

300

True or False: I need to suppress my emotion if I want opposite action to work for me. 

FALSE; feel the feeling and do it anyway--retraining the brain

300

The PLEASE skills is about taking care of my mind by taking care of my ___________.

body; physical health

400

I can use accumulating positives and building mastery for _______ the frequency of _______ emotions. 

increase; wanted

400

Name 2 parts of the model of emotion. 

pre-existing vulnerabilities, prompting event, immediate interpretations, expressions, primary emotion. 

400

What type of cognitive distortion can be addressed through check the facts?

catastrophes

400

What does it mean to do opposite action ALL THE WAY?

with my full self: thoughts, actions, behaviors, etc. 

NO HALF ASSING

400

Two ways that I can build mastery

completing a task, practicing/getting better at something

500

A goal of ABC please is to decrease __________ _______ (2 words).

emotional vulnerability

500

What are the 3 things emotions do for us?

motivate us to action, communicate to others, communicate to ourselves

500

The skill to use if you have checked the facts and you still feel the emotion that doesn't fit the facts. 

Opposite Action

500

Name two steps/parts of effective problem solving

make a goal, identify the problem, brainstorm ideas, pick one, try it out, evaluate, try again

500

A life that I experience as worth living contains things that I _______.

Value