Emotions
What are the 3 N's of emotions?
Natural
Not Harmful
Normal
Explain what present moment awareness is.
Being fully aware of what is going on in the present moment, rather than the future (which hasn't happened yet) or the past (which we cannot change).
Explain what an emotional behavior is.
An emotional behavior is an unhelpful response or action that we do based on the feeling we have.
Example: You receive a consequence at home for not following a rule and become VERY angry. You then decide to yell and be disrespectful your parent because you are so upset.
Explain what a Snap Judgment or Automatic Interpretation is.
It is our reaction and thoughts about something before we have time to think about it.
What are the steps to problem solving?
1.Define the ________
2.Identify some _________
3.Consider all _________
4._____ a solution
5.Evaluate how the solution ________.
1.Define the PROBLEM
2.Identify some SOLUTIONS
3.Consider all CONSEQUENCES
4.TRY a solution
5.Evaluate how the solution WORKED.
Identify 3 body clues might we experience when we feel nervous?
Feeling sick to our stomach, Flushed face,
Shaky hands, Cant stay still, lump in your throat.
Go through the 5 senses grounding technique out loud.
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
True or False
Acting opposite means that your emotions do not exist and are not important.
False!
Acting opposite is when we still acknowledge and experience our emotions, but are choosing to NOT to act on the emotion in an unhelpful way.
True or False- Thinking traps are common and unhelpful interpretations or thought patterns that cause us to get stuck in negative thinking.
TRUE
Share 1 EASY example of a time that communication has been difficult for you.
EX. Disagreement with parent about rules or consequences.
This will be different for everyone.
Explain what the emotional thermometer is and why it can be helpful.
The emotional thermometer is a way that we can rate our strong emotions from1-10.
1-being the lowest and 10-being the highest.
It can be helpful to know where we are so that we can cope with out emotions appropriately.
When we experience emotions, we might have judgments about our feelings. Ex. If your feeling sad and start to cry you might think "I shouldn't feel this sad, or crying makes me weak."
**Why can this be unhelpful??
What should we practice to help with judgmental thoughts?
It can make us feel worse and can lead us to do unhelpful coping strategies.
Non-Judgmental awareness.
Are all emotional behaviors unhelpful?
Give an example when an emotional behavior can be appropriate.
No, sometimes emotional behaviors can helpful.
ex.
Name 2 thinking traps.
Jumping to conclusions, Black and white thinking,
Thinking the worst, Fortune telling,
Ignoring the positive, Mind Reading, Labeling,
Emotional Reasoning, Magical thinking,
Should and Must Statements
True or False
The best time to communicate something with someone is when "the iron is HOT"
FALSE
The best time to tell someone something is when the Iron is COLD!
True Alarm- When our emotions are going off because it is a truly dangerous or threating situation
False Alarm- When our emotions are going off, but we are not actually in a dangerous situation.
*Give an example of 1 True alarm and 1 False alarm.
Example:
True Alarm- You are crossing the street and a car is coming toward you. You feel afraid and run quickly.
False Alarm- You have to read in front of your class tomorrow and it makes you nervous so you pretend to be sick and try skipping school.
What is a body scan and how can it be useful?
A body scan is an activity that allows us to focus on different body sensations that we experience.
A body scan can help us to recognize body clues that we might experience when we have strong emotions, and can also help us learn pause before reacting or identify what coping skill would help.
Something that can make our emotions worse or cause us to have a stronger reaction to a trigger is called a what?
A Vulnerability or a Vulnerability factor.
What is a tool we can use to get unstuck or out of our thinking traps?
Detective Questioning
What are 2 effective communication techniques?
Strike when the Iron is Cold, Using I statments,
Be specific about a problem,
Put yourself in the other person's shoes,
Have a few solutions in mind and be willing to compromise,
Dont give up.
Give an example of a thought, feeling/sensation, and behavior when you experience sadness, anger, or anxiety..
Example-Sadness
T: "Why did this happen to me?"
F: slow, tired, heavy
B: Isolate, stay in bed, shut-down
Share how your body feels when you are experiencing a BIG emotion.
Give 5 body sensations
Anger:
-Scrunched toes, shaky legs, upset stomach.
fast heart beat, red face.
What is Gratitude and how can practicing gratitude impact us?
Gratitude can be defined in many ways: Recognizing and appreciating the positive, appreciating other people, admiring beautiful things around us, and being mindful of the positive.
It can help us have a more positive mindset, make us more willing to forgive others or see their point of view and
"Every cloud has a silver lining"
-What does this means & how can we use the phrase
"Silver linings" in our own life?
There are positive aspects to almost any situation.
By looking for the positive we can experience more happiness, joy, gratitude and fun in our life.
This does not mean our negative emotions or experiences do not matter, but that we are choosing to focus on the more positive things.
What is the STOP skill?
S______
T _____ a step_____
O_____(Pay- attention to you body clues, thoughts)
P________ (make a decision)
STOP
TAKE A STEP BACK
OBSERVE
PROCEED