Show:
Process of Emotions (aka How Emotions Impact Us)
Accumulating Positive Experiences
Building Mastery and Coping Ahead
Checking the Facts and Problem Solving
Opposite Action
100
Some of the purposes of these thinks include: give us information, communicate to others and influence them, and prepare us for action.
What are, emotions.
100
One benefit of doing these is bringing enjoyment or relaxation to my day.
What is Pleasant Activities/Positive Experiences.
100
Doing this skill is not always fun, but it can lead to feelings of satisfaction and accomplishment later.
What is Building Mastery.
100
This step is important to make sure you are accurately interpreting the situation.
What is Checking the Facts
100
True or False: It is best to use this skill when emotions are doing more harm than good.
What is True.
200
This is the thing that starts the process of emotional reactions, both internal and external? (Hint: this is the thing that starts off the whole cycle of feelings, thoughts, emotional reactions, body changes, after-effects, etc.)
What is Prompting Event.
200
Focusing on these WHILE THEY ARE HAPPENING is an important part of this skill.
What is Accumulating Positive Experiences.
200
True or False: When using the skill of Building Mastery, it is best to tackle a large goal first, to help build your confidence.
False! It's is better to do something that is a bit challenging but realistic. Then gradually increase the difficulty over time to reach your larger goal.
200
This is the step in the Problem Solving skill where you decide what general direction you want to move in.
What is Identify Your Goal.
200
This is the Opposite Action to use when you are feeling fear or anxiety.
What is Approach: engage with people, places or events that you are afraid of, over and over.
300
An example of this is feeling tired, hungry, thirsty, already cranky.
What is Vulnerability Factors.
300
What is an example of three pleasant activities you might draw on in your own life? (Think about which ones are appropriate to share in group!)
Examples: going for a walk, taking a bath, talking on the phone, drawing, coloring, writing, listening to music, etc.
300
One benefit of using this skill is that it makes you feel more in control of your life, and that you are more effective in doing things you want to do.
What is Building Mastery.
300
This is the part of the Problem Solving skill where you generate as many possible solutions as you can.
What is Brainstorming.
300
This is the Opposite Action urge to use when you feel sadness.
What is Get Active: do things that Build Mastery or do Pleasant Activities. Don't avoid the sadness.
400
An example of this is when my face gets red, my hands curl into fists, my posture gets tense and my voice gets louder.
What is External Changes when I am experiencing an emotion: things that someone else can observe about me.
400
Sometimes including these in your daily life requires planning and breaking things down into small steps toward a larger goal.
What is Positive Experiences.
400
This is another important part of Coping Ahead, used to help us figure out how we want to react in the moment.
What is Deciding what DBT skills we will use to help us get through the hard situation.
400
This is the step in the Problem Solving skill where decide which solution to try.
What is Choose a Solution: if it's hard to tell, pick whichever one or two that are most likely to work.
400
This is the very first step of Opposite Action when you feel shame or guilt.
What is Check the Facts: does the shame or guilt fit the facts, because your moral values were violated or others were hurt? Or is it something that does not violate your moral values or hurts others?
500
An example of this is that my heart beats faster, my face feels hotter, and I feel more energy in my legs and arms.
What is an Internal Response to an emotion: things I can feel that others can't necessarily see.
500
What is one NEW pleasant activity that you could introduce to your life starting this next week?
Examples include going for walks, calling an old friend you lost touch with, getting up earlier so that you have a calm morning routine, going to bed earlier, etc.)
500
An important part of this skill is rehearsing how you will handle this situation, and imagining yourself handling it successfully. Name the skill and explain why rehearsing your coping strategy is so important.
Coping Ahead. It's important to imagine and rehearse what it will look like to successfully cope with a hard situation because it increases the chances of us actually doing this in the moment when it's real.
500
This is the last step in the Problem Solving skill.
What is Evaluate: asking yourself whether it worked.
500
This is the Opposite Action to use when you are feeling Love, and it does not fit the facts, or is not effective or appropriate, and is making things worse.
What is Stop Expressing Love: avoid the person, distract yourself from thoughts of the person, remind yourself of the "cons" of the person/relationship, and avoid reminders of the person.