Managing Emotions
How can we manage negative self-talk?
We can use positive self talk. A good way to do this is through 'cheerleading' statements, these are the words a good friend, good or family member might say to us, to encourage and support us.
"Emotions are stupid and useless."
Is this a myth or fact?
What would an opposing view say?
Emotions are the fastest way to discover what our attitude is towards a certain situation. We are programmed to feel emotions and they are there for a reason. They can be very helpful in certain situations. If I happen to feel overwhelming emotions about something, I can learn skills to cope with them in the most optimal way possible.
Imagine yourself coming home and finding a huge present with your name on it. There is a note on the gift that says, "Don't open it until noon tomorrow." -what are 4 emotions you would be experiencing?
-Happiness -Excitement -Anxiety -Surprise/shock -Impatience -Frustration -Anticipation...
How can having a good diet and exercise help your mood?
- Can increase your energy
- Can help you stay active
- Produces endorphins
- Can support your physical health
"Life is boring without drama and extreme emotions."
Is this a myth or fact?
What would an opposing view say?
Being open to all the different emotions we might be feeling can enrich our inner psychological life. But, acting on acute impulses that result from intense emotions can lead to destructive behavioural consequences that are not good for us in the long run. There are other healthier ways to enrich our life experience besides trying to get into drama.
What are 4 things that you can do to put you in a good mood?
-talk on the phone -get on the computer -play a game -shop -listen to music -draw/colour -write -hang out with friends...
What is the wave skill?
EXPERIENCE YOUR EMOTION
Observe your feeling.
Step back and just notice it.
Experience it as a WAVE, coming and going.
Don’t try to GET RID of it or PUSH it away. AND don’t try to HOLD ON to it.
"I shouldn't try to change the way I feel because that is inauthentic."
Myth or fact?
What's the opposing view?
Although we shouldn't try to wilfully oppose the negative emotions we feel, accepting them can bring a natural change and can transform the primary emotion into something else. Working on our overwhelming or persistently negative emotions can improve the quality of our behaviours and life in general.
How could you tell you are feeling angry from the way your body feels?
- Feel hot
- Feel tense
- Feel like you want to shout, argue, hit something.
- Clench your fists
- Stomp around
When do we need to use check the facts?
- When the emotion does not fit the situation.
- When the emotion is too intense for the situation.
"I should never let others know how I feel because they will think I am weak."
Myth or fact?
What's the opposite view?
Just because I express how I feel in a certain situation, it doesn't mean that I am weak. Emotions are part of how we react to the events around us and inside us and it is totally normal to let others know how I feel. Also, there are effective ways to do it
When do we need to use problem solving and how can we do this?
- When we have checked the facts and the emotion fits the situation.
- When we are experiencing unwanted emotions
Steps:
1. Describe the situation
2. Check the facts
3. Identify your goal in problem solving
4. Brainstorm solutions
5. Choose a solution
6. Put solution into action
7. Evaluate outcomes
"If I feel something, then it must be true."
Myth or fact?
What's the opposing view?
Sometimes our emotions keep on lingering and growing inside is, even after the time where they served their purpose. Even though sometimes the way we feel can show us the right decision we should make (when we are acting from our Wise mind as well), they are not always true. For example, feeling worthless, or like everybody is against us doesn't mean it's true.