Emotions: True or False
There is a right way to feel in every situation
FALSE: Feelings are not right or wrong. Different people will feel different emotions depending on the situation.
Why is it important to know which emotion we’re feeling?
When we understand our emotions then we can have a better understanding. We can’t change what we’re not aware of. Knowing which emotion allows us to choose the best way to cope.
Which emotions do people typically not want to feel or experience?
- Sadness- Fear- Shame/Embarrassment- Rejection- Jealousy
How can we become stuck with our thoughts and emotions?
- Playing things over and over in our mind- Remembering past hurts- Believing that because we think it, it must be true- Focusing on blaming others instead of feeling our feels
What are 3 different ways we can cope with overwhelming emotions?
- Make it Bigger- Make it Smaller- Do nothing
You can't cope with painful emotions
FALSE: People can learn to tolerate unpleasant emotions with practice. We can learn to respond v react.
What makes it difficult to know what we’re feeling?
We may not have been taught about feelings. Feelings can be uncomfortable, so we avoid paying attention to them. Sometimes there are multiple emotions happening at the same time
How do we avoid difficult emotions?
- Dismissing it or denying it entirely- Zoning out with media- Replacing it with positive thinking- Substances- Distraction (work)
What happens when emotions and thoughts take over our actions?
- We end up acting in ways we are not proud of- Situations can spiral out of control- We feel regret afterwards
How can we make the intensity of emotions less overwhelming?
- Helpful Distraction - changing activities- Physical Activity- Labelling the emotion- " Name it to Tame it"- Connecting with Others
Emotions help motivate us for actions
TRUE: Emotions can energize us and set us in motion to accomplish a goal.
How can we become more aware of what we’re feeling?
- Pay attention to ourselves - checking inside- Notice where we feel the emotion in our bodies - “heavy heart,” “nervous butterflies,” “sick to stomach” - Notice our thinking & behaviors & how they might be linked with our emotions
What are the consequences of avoiding emotions in relationships?
- Makes communication difficult- Problems can build up- Lack of intimacy; creates distance
How can we prevent our emotions and thoughts from taking over our actions?
- Creating some distance so we can observe our experiences. - Labelling without judgement " I notice sadness and it feels like a tightness in my chest"
What is helpful about increasing the intensity of emotions like anger, sadness, and fear?
- Anger motivates us to set boundaries- Sadness helps us to grieve, slow down, and remember - Balanced levels of fear motivate us to protect ourselves and what is important to us
All difficult emotions will increase in intensity if I don't act now
FALSE: Emotions don't last forever. They reach a peak and then subside.
How can our emotions shift our thinking?
High emotions make it difficult to think clearly - our "lid is flipped." Emotions can "build up" or make things seem worse than they are.
What happens to painful emotional experiences when we avoid them?
- They continue to build up and often come out sideways - when we're not expecting it or in ways we later regret- Can result in long-term health problems, negative behavior, or unhealthy patterns
What are some rules about others that can keep us stuck in painful emotions such as anger and sadness?
- People should/must ….- Thinking that things are either right or wrong- They always ....
What does it mean to do nothing with emotions that are not too intense?
- Doing nothing means noticing the emotion, naming the emotion, but making a choice to mindfully observe it without judgement.
Emotions help us communicate with people
TRUE: Emotions tell us things - about ourselves and others. They help us to connect with others and share experiences.
How are men often taught to handle their emotions?
Stuff them- Don't show them- Shield family/loved ones from knowing how you're feeling
What can we do instead of avoiding painful experiences?
- Acceptance - Acknowledge the difficulty in the painful experience. - Allow yourself to observe how it impacts your thoughts, physical sensations, and actions.
What can you do to prevent struggling with difficult thoughts, emotions, and sensations?
- Treating yourself kindly during a difficult time by acknowledging the uncomfortable feelings, sensations and thoughts - This is also known as self-compassion.
What might our life look like if we are able to actively cope with our emotions?
- Take actions that are guided by our values. - We can respond vs. react to situations- Healthier bodies and minds, as less energy is going toward fighting emotions- More connected and honest relationships