Reduce Vulnerability
Taking medications as prescribed is using this skill.
What is PLEASE?
I use this skill when I am not sure whether my emotions fit the facts.
What is check the facts?
the process of coming up with lots of different solutions
What is brainstorming?
When I am angry I want to yell. What I want to do when I feel an emotion is called an...
What is an urge?
irritation, rage, fury, and aggravation are words to describe this emotion
What is anger?
Drinking my favorite tea in the morning because it brings me pleasure in the short-term is using this skill.
What is Accumulate Positives short-term?
When my boss doesn't call me back, the thoughts "he hates me" and "I'm going to be fired" are examples of my...
What are interpretations?
My problem is that I am moving to rural France and I do not speak French. I come up with several solutions, and decide to use the solution of taking a French class.
By coming up with 1-3 I am...
1. Looking online for French classes
2. enrolling in a class
3. attending
What is breaking the solution down into steps?
The opposite action to shame
What is sharing what you are ashamed of to others?
believing you are eating expired, moldy food is a prompting event for this emotion.
What is disgust?
I had an interview coming up and I'm very nervous. Visualizing myself listening to pump-up music before, planting my feet to ground myself, and calmly answering the questions during the interview is using this skill.
What is Cope Ahead?
give an example of a situation in which fear fits the facts.
What is my life is being threatened?
(or other example)
When using the problem solving skill, after I have come up with lots of possible solutions, the next step is to...
What is doing pros and cons of the different solutions and picking one to start with?
The opposite action to sadness
What is doing activities and engaging with other people?
running away and hiding are action expressions of this emotion
What is fear?
Identifying my values and working toward long-term goals is a necessary part of using this skill.
What is Accumulate positives long-term?
the worst-case scenario that my mind jumps to
What is the catastrophe?
Before I problem-solve, I use this skill to assess the situation and determine whether I am solving the right problem.
What is check the facts?
Hugging a clown even thought I am afraid of clowns is using this skill
What is opposite action?
narrowing attention and hyperfixation on threat tend to be ______s of emotions
What are aftereffects?
PLEASE stands for this.
What is treat Physical illness, balanced eating, avoid mood-altering substances, balance sleep, get exercise.
Intensity and duration of an emotion are justified by these 3 factors.
What is
1. likeliness of expected outcomes
2. importance of expected outcomes
3. effectiveness of the emotion ?
I use this skill when my emotions fit the facts
What is problem solving?
I use opposite action when my emotions ____ the facts.
What is do NOT?
The 3 main purposes of emotions.
What is motivate us for action, communicate to others, and communicate to ourselves?