Show:
Goals of Emotion Regulation
MASTER PEASE
Building Positive Experiences
Letting Go Through Mindfulness
Opposite to Emotion Action
100
In your own words, what is the easiest way to understand and identify emotions?
What is using a descriptive word (fear, anger, etc)
100
What is "mastery" in your own words?
What is doing something often that is enjoyable, and that you can learn to do very well
100
What are 3 "short-term" activities that you can do at PCR to reduce emotional vulnerability?
What are basketball/outside, weight room, drawing/coloring, cards/board games, school or treatment work, pool/foosball
100
Can "letting go through mindfulness" get rid of suffering? If not, what's the point?
What is using mindfulness can help DECREASE suffering. It doesn't fix anything, but it can help us process the emotions and move forward positively.
100
Can opposite to emotion action help "fix" or "stop" bad emotions? If not, what is the point?
What is NO. However, opposite to emotion action is a short term way to distract yourself from negative emotions and stay as positive as you can.
200
Letting go through mindfulness, and opposite to emotion action, are two skills that do what? (Hint: Decrease...)
What is decrease emotional suffering
200
List two reasons that doing things you have mastered is helpful for decreasing emotional vulnerability
What is building self confidence, accomplishing goals, feeling in control, enjoying yourself
200
Why is making goals important for building positive experiences? (more than one answer)
What is because goals help motivate us, keep us on track, give us self-confidence once they're achieved, help us stay focused in difficult times, etc
200
When "observing" an emotion, what is one of the quickest and easiest ways to start processing it? (Hint...put a ____ to it!)
What is put a word to it. Feeling "bad" can mean lots of things, but labeling the emotion can help with experiencing it. Anger, fear, sadness, guilt, anxiety, etc
200
What are the 2 main parts of acting opposite to guilt? (Hint, first you must _____, then you can ______ the situation)
What is first you must accept that you made a mistake, then you can work to repair the situation (for example, apologizing)
300
DAILY DOUBLE! Emotions help us communicate to others and ourselves, and motivate us to take action. Are emotions a good thing or a bad thing?
NEITHER. Emotions may FEEL good or bad, but they are all an important part of being human.
300
In your own words, why is the PEASE skill helpful for decreasing emotional vulnerability?
What is because taking care of your body is necessary to take care of yourself in every other way (emotionally, mentally, etc)
300
There are 3 "main" steps for building long-term positive experiences. What are they? (Hint...M.A.D!)
What is make goals, attend to relationships, don't give up
300
DAILY DOUBLE! List the 4 steps of letting go through mindfulness! (Hint...one...elephant...)
What is observe the emotion, experience the emotion, remember you are not your emotion, accept the emotion (as much as you can) "One Elephant Ran Away"
300
Feeling sad or depressed can be a very hard feeling to get rid of. How can you act opposite to the emotion of sadness?
What is by "GETTING ACTIVE"- doing something positive to take your mind off it. (examples: talking with friends, exercising, playing sports, reading, etc)
400
What are the 3 skills for reducing emotional vulnerability?
What are Mastery, PEASE, building positive experiences
400
Please list what each letter in the "PEASE" skill stands for, and briefly describe each.
What is Physical illness (take care of it) Eat well (mostly good choices/enough/etc) Avoid drugs and alcohol Sleep (stay on schedule, use relaxation skills before bed) Exercise (often and safely)
400
Why is attending to relationships an important part of building positive experiences (in your own words)?
What is because positive relationships help us get support and communicate to others, help us develop good social skills, help us accomplish goals, and help us learn from others.
400
Part of letting yourself experience an emotion is experiencing it "non-judgementally". Please explain this in your own words and give an example.
What is realizing that emotions (good or bad) are normal, and feeling them does not make you weak/stupid/whiny/etc. One example: "I feel guilty because I made a mistake and lost a home visit. Experiencing guilt non-judgementally means accepting that I made a mistake, and that it's okay to be sad about the consequences. This doesn't make me a failure, it's just a speed bump"
400
How can you act opposite to anger? Do you HAVE to do nice things for someone you're mad at?
What is by acting KIND. Doing nice things. You don't have to do nice things for someone you're mad at. But being polite will help you stay positive about the situation, and move forward.
500
Name the 6 steps to the "path of an emotion". (Hint: the first step is a prompting event)
What are prompting event, interpretation, body changes, action urges, action, after effect
500
DAILY DOUBLE! Please explain, using science, why avoiding drugs and alcohol is important in increasing emotional health (how does it affect our brains, and why do we feel so crappy after?)
What is because when using substances, our brains receive a ton of dopamine/seratonin/"feel good" chemicals. But, after those chemicals leave our systems, it can cause anxiety/sadness/lack of self worth/etc because our brains are not producing the "feel good" chemicals. However, physical activity and good experiences with friends are some of the best ways to NATURALLY create more of these chemicals.
500
BONUS! THIS IS A TEST QUESTION! What is 1 thing that you can do to increase positive emotions in the short term? What is 1 thing you can do to increase positive emotions long-term?
What is Short term: Do pleasant things that are possible now Long term: M.A.D! (Make goals, attend to relationships, don't give up)
500
What does it mean to "accept" an emotion? Does accepting it mean that you're okay with it?
What is accepting an emotion means coming to terms with the fact that it is real and valid. You don't have to be "okay" with experiencing something bad, but you can use skills to help make it less painful.
500
FINAL JEOPARDY. Each team bets any amount that they would like, and has 60 seconds to come up with an answer to the following question.
The "PEASE" skill is all about taking care of our bodies. A stands for avoid drugs and alcohol. When we use drugs or alcohol, what happens to our brains that makes it "feel good"? Why do we often feel depressed/anxious after using drugs?