Random
Do 1 (quick) practice of emotional regulation.
Challenge yourself try it for 5-mins (optional)
Ex. Breathing exercises, mindfulness, grounding exercises etc
Watch a mindfulness video (3-5mins)
*Practice exercise
How can you incorporate emotional regulation into your daily lifestyle?
Answers will vary
What are the three steps of mindfulness?
Tip: What skills.... in mindfulness?
Bonus question ~Why is it helpful in emotional regulation?
What skills-Observe, Describe, Participate
Breaking it down...........
-Pause
-Name what your feeling
-Use physical reset techniques (breathing exercises) to help calm your nervous system
-Try and reframe negative thoughts before reacting
You only need to practice emotional regulation once per day
False
What is emotional regulation?
Learning to manage emotions without letting them control you
What are some self-care checklist
Ex. nutrition, sleep, movement
What are your common vulnerability factors at play when your outside of your window of tolerance?
Give an example of a real-life experience or potential situation
Ex. Answer will vary
What are the how skills in mindfulness?
Bonus question ~Why is it helpful in emotional regulation?
Non-Judgmentally, One-Mindfully, Effectively
Emotional regulation is only for the weak
False
What skills are used in emotional regulation?
Understand emotions
Reduce vulnerability
Decrease emotional suffering
Role-play an effective way of demonstrating emotional regulation practice.
Tip: create a scene, state the emotion, and solution
Answer will vary
Ex. (Scene)-running late for work, (emotion) feeling anxious, overwhelm, and nervous, (possible solution) communication with staff once you are aware that you are running late. Give yourself some grace and compassion.
Why is emotional regulation important?
Ex. answer will vary. However, to helps improve mental well-being, reduces stress, and helps people make thoughtful choices instead of acting on impulsive urges
Why is it important to learn effective and ineffective ways of demonstrating emotional regulation practice?
Answers will vary
Ex. Helps you manage stress, protect relationships and avoid harmful coping habits. Knowing what works builds healthy resilience. Knowing what fails prevents toxic cycles and long-term harm to your mental health.
Emotional regulation means mindfulness only.
No, it's a form of mindfulness. Emotional regulation means the ability to monitor, evaluate, and modify your emotional reactions to match your goals and values.
What are the... how skills used in emotional regulation?
How skills?
Identify & recognize emotions
Build positive emotions (PLEASE + mastery)
Use opposite action
Role-play an ineffective way of demonstrating emotional regulation practice.
Tip: create a scene, state the emotion, and negative outcome (dysregulation)
Answer will vary
Ex. (Scene)-student received a F on their final exam, (emotion) feeling failure, anxious, and overwhelm (native outcome) identifying as a failure. Hence increasing low self-esteem and self-worth etc.
What are the 3 vulnerability factors?
~Mental/emotional
~Physical
~Social
~Bonus-Spiritual
Fill in the blank:
“Pain is inevitable;
............. doesn’t have to be.”
“Pain is inevitable;
suffering doesn’t have to be.”
You can master emotional regulation once and for all
No, you always want to continue to enhance and strengthen your emotional regulation tool kit.
In what ways do you feel like your emotions control you?
Answer will vary
Use emotional regulation in a (healthy, positive) sentence.
Answer will vary
Ex. Good emotional regulation lets a person respond with calm thought instead of quick anger.
What is opposite actions?
Identify emotion
Notice action urge
Ask: Is this effective?
If NO → Do the opposite
⚡ Effective = moves you closer to your values/goals
How would you explain emotional regulation to a family member or friend
Answers will vary
Emotional regulation is healthy for you
Yes! you are taking care of your self-care. Prioritizing your self-worth.