Random Emo Reg 1
What are some things you can do when skills are not working?
- Check your skills
-Check for reinforcers
-Check your mood
-Check for emotional overload
-Check for emotion myths getting in the way
What do the "E"'s stand for in PLEASE
balanced Eating
get Exercise
Examples of things you can do to build mastery??
Give own examples...
What does the "A" in ABC PLEASE stand for?
Accumulating positive emotions
What module are we covering next??
Mindfulness review!
What is the function of emotions?
-Emotions motivate (and organize) us for action
-Emotions communicate to (and influence) others
-Emotions communicate to ourselves
What is opposite action?
Changing an emotion by acting opposite to its action urge
What are some examples of Accumulating positive emotions?
Short-term and long-term
Short term: what you can do right now
Long term: goals related to values
What does the "B" in ABC PLEASE stand for?
Build mastery
How can you practice opposite action for saddness?
Get active, interact with others
What is a skills breakdown point?
-Your distress is extreme
-You are overwhelmed
-You cannot focus your mind on anything but the emotion itself
-Your mind shuts down; your brain stops processing information
-You cannot solve problems or use complicated skills
Function of PLEASE Skills??
Taking care of your mind by taking care of your body
(things in your control you can do with body to assist with emotional regulation)
What is problem solving?
Solving the problem to reduce the frequency of negative emotions (when the facts themselves are the problem)
What is "checking the facts"?
Checking out whether your emotional reactions fit the facts of a situation
Primary vs Secondary emotion??
Primary emotions are our immediate, instinctive reactions to an event
Example: Feeling hurt when feeling hurt
Secondary emotions are emotional reactions about our primary emotions
Example: Anger due to hurt
Secondary emotions often act as defense mechanisms that cover up the initial, more vulnerable feelings.
What are the steps of mindfulness of current emotions?
1. Observe emotion
2. Practice mindfulness of body sensations
3. Remember: you are not your emotion
4. Practice loving your emotion
What are the steps of problem solving?
1. Figure out and describe the problem situation
2. Check the facts to be sure you have the right problem
3. Identify your goal in solving the problem
4. Brainstorm lots of solutions
5. Choose a solution that fits the goal and is likely to work
6. Put the solution into action
7. Evaluate the results of using the solution, go back to step 5 if needed
What is coping ahead?
Rehearsing a plan ahead of time so that you are prepared to cope skillfully with emotional situations
Steps of coping ahead??
1. Describe the situation that is likely to prompt problem behavior
2. Decide what coping or problem-solving skills you want to use in the situation
3. Imagine the situation in your mind as vividly as possible
4. Rehearse in your mind coping effectively
5. Practice relaxation after rehearsing
What are some prompting events for anger?
-Having an important goal blocked
-You or someone you care about being attacked or threatened by others
-Losing power, status, or respect
-Not having things turn out as expected
-Physical or emotional pain
AND MANY MORE!!!
What makes it hard to regulate your emotions?
-Biology
-Lack of skill
-Reinforcement of emotional behavior
-Moodiness
-Emotional overload
-Emotion myths
What does ABC PLEASE stand for?
Accumulate positive emotions
Build Mastery
Cope Ahead of time with emotional situations
treat Physical iLlness
balanced Eating
avoid mood Altering substances
balanced Sleep
get Exercise
What are the steps of checking the facts?
1. Ask: What is the emotion I want to change?
2. Ask: What is the event prompting my emotion?
3. Ask: What are my interpretations, thoughts, and assumptions about the event?
4. Ask: Am I assuming a threat?
5. Ask: What is the catastrophe?
6. Ask: Does my emotion and/or its intensity fit the actual facts?
What are the steps of opposite action?
1. Identify and name the emotion you want to change
2. Check the facts to see if your emotion is justified by the facts
3. Identify and describe your action urges
4. Ask wise mind: Is expression or acting on this emotion effective in this situation?
(If your emotion does not fit the facts or if acting on this emotion is not effective):
5. Identify opposite actions to your action urges
6. Act opposite ALL THE WAY to your action urges
7. Repeat acting opposite to your action urges until your emotion changes
What are some emotional myths?
Too many to list