Emotional Regulation
What is going on inside of your body (internal)
What is going on outside of your body (external)
Physical reactions and body language
Choose a number above 53 and count slowly backwards. Stop counting when you feel more relaxed.
Counting Backwards
Automatic thinking that plays over and over in our head, leading to risky certain behavior
Recordings
______ are neither good or bad
Feelings
I'd live just like a zombie / very little love to show
Mana'o Company / Drop Baby Drop
Our body's automatic response when there is a perceived threat of harm
"Fight, flight, or freeze"
Close your eyes and imagine a peaceful scene. Describe the scene to yourself, identifying all the senses you are experiencing there. What do you see, hear, feel, smell, taste?
Pleasant Imagery/Visualization
Self ________ is the self-confidence in your ability to accomplish and succeed in your goals
Efficacy
To manage anger, it is important to understand what _________ anger.
Triggers
This Too Shall Pass
India Arie
1. Pay attention: What is going on in my body?
2. Identify: What emotion is it?
3. Manage: How do I cope?
Steps to Emotional Regulation
Close your mouth. Slowly breathe in through your nose. Slowly breathe out through your mouth. Repeat as necessary.
Deep Breathing
Thoughts that are instantaneous, habitual, and nonconscious (we are not always aware of them)
Automatic Thoughts
_______ is a feeling of unhappiness, gloom, or having the blues
Sadness
When you feel the need to speed up, slow down
Kimi Werner
Replacement thoughts, behavior chain, thought stopping, positive self-talk, counting backwards, grounding activity, visualization
Coping by Thinking
Decide if you are in a potentially risky situation. If you are, leave the situation. Try doing something else to distract yourself and get space.
Taking a Break
1. Pay attention to your body language and physical sensations that lead to losing control. 2. Pay attention to your risky thoughts. 3. Identify coping strategies to manage your feelings and thoughts. 4. Choose the best coping strategy and do it.
Steps to Using Self-Control
__________ is having an expectation of no good or no success
Hopelessness
Give a squeeze nice and slow / Take a deep breath / And let it go
Daniel Tiger's calming down song
Using a social skill, deep breathing, take a break
Coping by Doing
Identify risky thoughts that could lead to trouble. Replace these risky thoughts with thoughts that reduces the risk.
Creating Replacement Thoughts
Values and beliefs form the basis of our thoughts, and feelings, and ultimately our behaviors.
Iceberg Metaphor
_________ means we have a sense of powerlessness over our situation, or feeling that we are unable to help ourselves.
Helplessness
Listen as your day unfolds
Challenge what the future holds
Try and keep your head up to the sky