Opposite Action
Define opposite action.
Acting opposite to the emotional urge to do or say something.
Name one of the steps in the Checking the Facts skill.
1. Ask: what are the emotions I want to change?
2. Ask: what is prompting my emotion?
3. Ask: What are my interpretations and assumptions about the event?
4. Ask: Am I assuming a threat?
5. Ask: What is the catastrophe?
6. Ask: Does my emotion and/or its intensity fit the facts?
What does ABC stand for?
Accumulating positive experiences
Building Mastery
Coping Ahead
What are the two types of emotional experiences?
- Reactions to one's environment
- Reactions to one's own thoughts, feelings, and actions
Name one emotion, a possible action urge, and an opposite action.
Any answer with the details:
Emotion: (i.e. fear, anger, sadness, guilt, etc.)
Urge: (i.e. avoiding, hitting, isolating, etc.)
Opposite action: (i.e. completing [x] task, tapping a pillow, making plans to go out, etc.)
What is the scale used to rate the intensity of your emotion?
1-100
How can you accumulate short term positive experiences?
ex.
- spending time with friends
- attending to mental health
- being mindful
- getting a favorite food
How can we reduce emotional vulnerability?
- sleep
- exercise
- treating illness
- taking prescribed meds
T/F: If an emotion does NOT fit the facts and you decide that acting on the emotion is not effective, you should use opposite action.
True
What is the scale used to rate how well your emotion fits the facts?
1-5
How to build long-term positive experiences
- Attend to relationships
- Avoid avoiding
- Be mindful of positive experiences
- Be unmindful of worries
Emotions can be what 3 things for us?
Useful
Neutral
Destructive
How is opposite action different than fighting an emotion?
You are working to act contrary to the emotion, not to mask or hide it.
Label a threat
ex. Being attacked or important goals being blocked
Being contaminated
Encountering danger to life, health, or well-being
Losing something permanently or not attaining goals
Being kicked out of the community
Or others...
How can you let go of emotions
- Observe
- Try experiencing it as a wave
- Note that you are not your emotion
- Be willing to have your emotions
What can emotions help us to do?
- Communicate to and motivate ourselves
- Control and influence other's behaviors
- Validate our own interpretations and perceptions
If your emotion fits the facts, how do you decide whether or not to use opposite action?
When acting on the emotion IS NOT effective.
Give an example of an interpretation or judgement statement
ex. Someone is trying to control me
Believing that somebody no longer likes you
Thinking of yourself as a loser
Believing you are being selfish
Or others...
Name the components of STRONG/PLEASE
Sleep as much as you need
Take medications your doctor prescribes
Resist using street drugs or alcohol.
Once a day, do something that gives you a feeling of being in control, mastering your world.
Nutrition– eat a balance diet
Get exercise – try to do 20 minutes a day
How can we express emotions?
- body language
- words
- actions