NAME THAT EMOTION
What emotion do we often feel when someone crosses our boundaries or something feels unfair? (one emotion)
Anger
What’s the first step in “Check the Facts”?
Identify the emotion you’re feeling
What is the purpose of Opposite Action?
Opposite action is not about suppressing emotions, but rather about changing how you respond to them
What does the "P" In PLEASE stand for?
Treat Physical illness
What’s one small positive activity you can do to boost your mood?
Answers vary: listen to music, walk, draw, call a friend, etc.
What emotion might show up when we lose something or someone important?
Sadness or Grief
Why do we use “Check the Facts”?
To see if our emotion fits the facts of the situation
PRACTICE EXAMPLE:
You are angry. Instead of yelling at someone you can...
Engage in calm conversation, walk away to cool down first, journal thoughts before going back to conversation, etc.
What do both "E's stand for? (Hint: two answers)
Balanced eating and get exercise
What’s the difference between short-term and long-term positive experiences?
Short-term = fun now; long-term = meaningful goals
What’s one physical sign that can show you’re anxious?
Examples: racing heart, sweating, shaking, tense muscles
True or False: All emotions are always justified.
False — they’re valid, but not always justified by facts
What is an opposite action for sadness?
Get active (move your body), do something fun, reach out for support
How do we achieve "balanced sleep?"
(pleaSe)
Not too much sleep or too little (7-9 hours), create good sleep habits, regular sleep routine, track sleep to build awareness
Why is it important to plan positive experiences?
It helps you build resilience and prevent burnout while working on emotion regulation
What emotion do we often avoid but can teach us about what matters to us?
Fear
What question can you ask to check if your emotion fits the facts?
“Does this situation really mean what I think it does?” or “Am I interpreting this correctly?”
How would you explain "opposite action" skill to someone who has no idea what it is?
It is a powerful tool for managing intense emotions and urges. First you notice the urge related to the emotion and do the opposite of what your emotions tell you.
Why is getting regular exercise important? (pleasE)
Regular exercise can improve body image (confidence), releases positive brain chemicals to help mood, can use to build mastery, etc. Aim for 20-30 min. a day
What’s an example of a long-term positive experience goal?
Working toward graduation/career, volunteering, learning a skill, graduating from PHP, etc.
What’s the difference between an emotion and a mood?
Emotions are short-term reactions; moods last longer and are less specific
Give an example of when anger does fit the facts.
Example: Someone insults you or violates your rights
When should you not use opposite action?
When the emotion does fit the facts and acting on it is helpful. EX: If you are happy and want to build positive experiences, you should NOT do opposite action.
Why do we use PLEASE skill?
To reduce vulnerability to emotion mind and stay balanced in WISE mind.
What DBT acronym reminds us to do positive things regularly?
ABC PLEASE (Accumulate Positive Emotions, Build Mastery, Cope Ahead, PLEASE)