Emotions
How might a parent/guardian feel when their child yells at them and says mean things to them?
Sad, Guilty, Angry, Disappointed, Hopeless
Taking 5 of these can help you switch from your "emotional" brain into your "thinking" brain?
Deep breaths
You're feeling angry
Talk quietly and politely
Your friend is yelling at you and bossing you around
Walk away
What does the last E stand for?
Exercise
How might you feel if your friend refuses to speak to you?
Frustrated, annoyed, confused, angry, sad
This is when you think on positive things on purpose and do positive things on purpose. You make changes in your life so that positive events will happen more often in your future.
Accumulate Positive Emotions
You're feeling sad
Interact with others
You are angry and frustrated and don't really know why
Use a coping skill
Balanced Eating
What is the emotion that comes from being upset that someone else has something you wish you had?
Jealousy or envy
This is when you do things that make you feel competent and effective. You complete hobbies, skills, chores and school tasks. You slowly do harder and harder things so that you can handle bigger setbacks.
Building Mastery
You're feeling anxious
Gradual exposure
You don't want to do what your parents are telling you to do
Take deep breaths, remind yourself of the reasons why it is best that you follow the directions, get started so you can get it done
What does the A stand for?
Avoid mood altering substances
What might someone feel if they were yelled at for doing something that they didn't do?
Mad, upset, confused, anxious, scared, worried
This is when you rehearse a play, ahead of time, so you are prepared to cope skillfully when placed in an emotional situation.
Cope ahead of time
You're feeling jealousy
Practice gratitude, be kind and generous
You have a nightmare that keeps you up a lot of the night
Tell yourself all of the ways you are safe in that moment, hug a pillow or stuffed animal, use a mediation or guided imagery
What does the PL stand for?
Treat physical illness
What is an emotion that means that you feel bad about a choice you made? This is what you may feel when you made a poor choice, and many have hurt someone in the process.
Guilt
When is the most effective time for you to use a coping skill?
When you first become triggered and notice alarms in your body going off
-Racing thoughts
-Sweaty face or hands
-Tightness in the chest
You're feeling distressed
Practice coping skills
You have a thought to hurt yourself or someone else
Ride the wave of emotion, use positive self-talk, practice coping skills
Balanced sleep