Let's Practice!
If you are using the Problem Solving Skill, the next step after identifying your goal is to choose one solution that fits your goal and is likely to work
False! The next step is to Brainstorm lots of solutions, so afterwards you can pick one that is likely to work (p.241)
True of False: All emotions have a purpose
True! They help you out in a variety of ways, even the painful ones (p.210)
True or False: A goal of Emotional Regulation is to decrease the frequency of all our emotions
False! Emotional Regulation helps us decrease the frequency of UNWANTED emotions (p.205)
Name one thing you could do to accumulate positive emotions in the short term.
Multiple answers: e.g. eat a cheeseburger, watch Netflix, take a hot shower (p.249-251)
True or False: The first step to practicing Opposite Action is to Identify and name the emotion you want to change
True! You can't act oppositely until you understand what you would be acting oppositely to! (p.231)
What is the Mindfulness of Current Emotions skill?
Observing, describing, allowing emotions without judging them, blocking, them, distracting from them (p.264)
Name a thought or body sensation that occurs for you when you feel Fear
Thoughts: believing you might die, you might be hurt, you might lose something valuable, someone might reject/critize/dislike you, etc.
Body sensations: breathlessness, fast heartbeat, lump in throat, clenching teeth, nausea, feeling hot or cold, etc. (p.217)
Name a skill aimed at Reducing Vulnerability to emotion mind
Accumulate Positive Experiences
Build Mastery
Cope Ahead
PLEASE (p.247-257)
What does PLEASE stand for?
treat PhysicaL illness, balance Eating, avoid mood Altering drugs, balance Sleep, get Exercise (p. 257)
Give an example of how you could practice Opposite Action to Anger
Gently avoid the person you are angry with (rather than attacking), Take a time out and breathe in and out deeply and slowly, Be kind (rather than mean or insulting), Imagine understanding and empathy for the other person, Change your posture (p.233)
True or False: The last step of the Problem Solving skill is to put the solution into action.
False! You then need to evaluate the results of using the solution. If it worked, great! If not, you need to return to Step 5 (choosing a solution) and pick something new to try. (p. 241)
What is an example of when Fear fits the facts?
There is a threat to your life or that of someone you care about
There is a threat to your health or that of someone you care about
There is a threat to your well-being or that of someone you care about (p.229)
What skill are you using if you step back and observe your emotion rather than trying to change it?
Mindfulness of Current Emotion (p. 264)
What does it mean to Build Mastery?
Do one thing each day to feel competent and in control of your life. Idea is to challenge yourself a little and gradually increase difficulty over time. (p.256)
True or False: the Opposite Actions for Shame will look different depending on whether Guilt is justified and effective
True! If Guilt is justified and your behavior does violate your moral values, an opposite action might be to apologize.
If Guilt is not justified and wouldn't be effective to act on, you would not apologize (p.239)
Name two things that might make it hard to regulate your emotions that you might need to troubleshoot
Biology, Lack of Skill, Reinforcement of Emotional Behavior, Moodiness, Emotional Overload, Emotion Myths (p.211, 266-267)
Name one of the 3 functions of emotions
Motivate/Prepare us for action; Communicate to/Influence others; Communicates information to us about ourselves (p.210)
What is skill helps to assess if an emotion and/or its intensity fits the situation? Or to gauge whether an emotion is justified?
Check the facts (p.228-229)
What is a Cope Ahead Plan?
A plan to cope ahead of time with difficult situations! Describe the situation, decide what coping skills or problem solving skills you want to use, imagine the situation, rehearse in your mind coping effectively, and practice relaxing after rehearsing (p.256)
When is it helpful to act oppositely to Love?
When love is not justified by the facts or is not effective - for example:
When loving a person, animal or object does NOT enhance quality of life for you or those you care about.
When loving a person, animal, or object does NOT increase your chances of attaining your own personal goals. (p. 237)
What are the two questions you need to ask to decide whether to use Opposite Action or Problem Solving?
Does this emotion fit the facts?
Is acting on this emotion effective? (p. 230)
What is a Secondary Emotion?
An emotion that occurs due to the aftereffects of another (primary) emotion. For example, you could notice feeling angry (secondary emotion) at someone for making you feel afraid (primary emotion) (p.213)
What does it mean to "Practice loving your emotion"?
Practicing Willingness by respecting and Radically Accepting your emotions instead of judging them (even when they are painful). Remember, our emotions are designed to help us out! (p.264)
What is a vulnerability factor?
Conditions or events that make an individual sensitive to a prompting event and more likely to react strongly. Can occur in the distant past or shortly before the prompting event. (p.213,247)
What does it mean to act oppositely all the way?