ABC PLEASE (1)
The purpose of ABC PLEASE is:
To increase positive emotions and reduce vulnerability to emotion mind
Building mastery is:
The skill of engaging in activities that are difficult but not impossible
The "wave" skill is also known as:
Mindfulness of current thought
In the short term, you can:
do pleasant things that are possible right now (increase enjoyable activities and have an enjoyable activities list)
Coping ahead is:
The skill of using imaginal practice to increase the ability to manage difficult emotions if they arise
Riding the emotion wave is:
Mindfully experiencing an emotion, without pushing it away, or holding on to it by focusing on body sensations
In the long term, you can:
Make changes in your life so that positive events will occur more often (set a goal!)
The focus of the PLEASE in ABC PLEASE is:
True or false: It is always effective to distract ourselves from our emotions
False. Although it is effective at times, it is just as important to be able to sit with your emotions
ABC PLEASE stands for:
Accumulate positive experiences
Build mastery
Cope ahead of time with emotional situations
treat PhysicaL illness
balance Eating
Avoid mood-altering drugs
balance Sleep
get Exercise
The 3 ways you can build mastery are:
Plan on doing at least one thing each day to feel competent and in control of your life, Plan for success and not failure, Gradually increase the difficulty over time
The importance of mindfulness of current thought is:
So that we can both notice and experience an emotion without trying to control it
Accumulating positive emotions includes:
Both engaging in daily enjoyable activities in the short term and identifying values and goals in the long term
The 4 steps of coping ahead are:
Describe, Decide, Imagine the situation, Rehearse in your mind coping effectively
The 4 steps of the "wave" skill are:
Experience your emotions, Practice mindfulness of emotional body sensations, Remember: you are not your emotions, Don't judge your emotions