ABC Please
This letter in "PLEASE" reminds us to get enough rest so we aren't "vulnerable."
Sleep
The "natural" urge for Fear is to do this.
Run away/avoid.
True or False: My emotions are always 100% accurate facts.
False.
The emotion's function is to protect us from danger or a threat.
Fear
The first step of Cope Ahead is to describe this in detail.
The situation.
The "B" in ABC stands for this - doing one thing a day to feel competent.
Build Mastery
To change an emotion, you must do the opposite action this much.
All the way
Checking the facts helps reduce the intensity of an emotion by changing our ____ (what we tell ourselves) about a situation.
Interpretations
Emotions do this for other people without us even saying a word.
Communicate
To properly "cope ahead," you must rehearse your plan using this specific mental technique to make it feel real.
Visualizing (or mental rehearsal)
The "P" in PLEASE stands for this, ensuring our bodies don't make us moody.
Treat physical illness
If you feel sadness, the opposite action is to do this instead of isolating.
Get active/participate
This is the difference between an "event" and an "interpretation."
Facts are what everyone sees; interpretation is what I think it means
Emotions provide us with "gut feelings," acting as this for ourselves.
Signals/Alarms
After choosing a skill, you must do this in your mind to prepare.
Rehearse/visualize
Accumulating long-term positives involves making changes so that this happens.
Building a Life Worth Living
When feeling anger, the opposite action is to be "a little bit" of this.
Kind/gentle.
If the facts do fit your emotion, you use this skill instead of Opposite Action.
Problem-solving
Emotions "save time" by doing this when we don't have time to think.
Motivating us for action.
Cope Ahead helps you stay in this "Mind" during a stressful event.
Wise Mind.
This specific "PLEASE" skill helps prevent mood swings caused by hunger.
Eat balanced meals
Name the 3 things you must change (Face, Posture, ___) for it to work "all the way."
Tone of voice.
This "C" word describes the worst-case scenario we check the facts against.
Catastrophe.
This is the term for the "initial" emotion we feel before the "secondary" one kicks in.
Primary emotion
To truly Cope Ahead, you must also rehearse coping with this (the "worst case")
Feared Catastrophe