Understanding & Naming Emotions
What is 1 thing that emotions do for you?
Motivate us for action and Communicate to others and ourselves
Use this skill to check if your thoughts and interpretations of events are setting off your emotions and not the events themselves
Check the Facts
How can you Accumulate Positive Emotions?
*hint: the A of ABC
Short term: do pleasant things that are possible now
Long term: make changes in your life so that positive events will happen more often in the future
What is 1 way you can observe your emotion?
Step back and just notice your emotion; experience your emotion as a wave coming and going; try not to block or suppress the emotion; don't try to get rid of or push away the emotion or keep, hold on, or amplify it
What does TIP stand for?
Tip the temperature of your face with cold water; Intense exercise; Paced breathing and Paired muscle relaxation
What is 1 reason why it can be hard to regulate your emotions?
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, and myths about emotions
Use this skill when your emotions do NOT fit the facts or when acting on your emotions is NOT effective and you need to do the opposite
Opposite Action
How can you Build Mastery?
*hint: the B of ABC
Do things that make you feel competent and effective to combat helplessness and hopelessness
Describe 1 way practice mindfulness of body sensations
Notice where in your body you are feeling emotional sensations, experience the sensations as fully as you can, and observe how long it takes before the emotion goes down
What are values?
a person's principles or standards of behavior; one's judgment of what is important in life:
Name 1 myth about emotions
There is a right way to feel in every situation, letting others know that I am feeling bad is a weakness, Negative feelings are bad and destructive
Use this skill when an emotion is justified by the situation and you need to change/solve the situation
Problem Solving
How can you Cope ahead of time with emotional situations?
*hint: the C of ABC
Rehearse a plan ahead of time so that you are prepared to cope skillfully with emotional situations
Describe 1 way to practice loving your emotion:
Respect your emotion, do not judge your emotion, practice willingness and radical acceptance of your emotion
What 1 one way you can improve your sleep?
Develop and follow a consistent sleep schedule, do not use your bed in the daytime, avoid caffeine before sleep, turn off the light and keep the room quiet, give yourself time to fall asleep, do not catastrophize
Why is it helpful to know how to describe emotions?
*hint: the purpose of the module
Learning to observe, describe, and name your emotion can help you regulate your emotions.
What is 1 example of a time that Anger FITS THE FACTS?
an important goal is blocked; you or someone you care about is attacked, hurt, insulted, or threatened; or the integrity or status of your social group is offended or threatened
What does PLEASE stand for?
Treat Physical Illness, balance Eating, avoid mood-Altering substances, balance Sleep, and get Exercise
What is the most important thing to remember when being mindful of your emotions?
You are not your emotion
What are the goals for Emotion Regulation?
*hint: Jeopardy categories
Understand and Name Your Emotions; Decrease the Frequency of Unwanted Emotions; Decrease Emotional Vulnerability; Decrease Emotional Suffering