Emotion Regulation
Name a physical sensation associated with anger
Possible answers: muscles tightening, teeth clamping together, feeling your face flush
Describe a mindfulness activity we’ve done this year
Possible answers include: Paced breathing; mindful music listening; progressive muscle relaxation; snap, crackle, pop; zen counting
Name something social skills can help you do
Possible answers: Help us get what we want and need from other people. Help us say no to others without damaging the relationship. Help us build and maintain positive relationships (and end destructive ones). Allow us to resolve conflicts before the get overwhelming.
One of the options you can choose to do in a distressing situation is "Change how you feel about the problem"
True/False
True
Crisis Survival Skills help you solve the problem
(True or False)
False. Crisis survival skills help us cope with strong emotions that occur when we can't solve the problem
The first step in problem solving is "Check the facts."
True/False
False, first we Describe the problem
What is mindfulness?
Being aware of the present moment without judgment
What should your body language look like when interacting with someone effectively?
Appear confident. Make good eye contact. Use a confident tone of voice. Stand up straight.
What is radical acceptance?
Accepting the things you can't change. Opposite of "Why me?," rather, "It is what it is."
Name one "TIPP" skill for crisis survival?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Kyle failed a math test. He thinks to himself "I'm so stupid, I never get goods grades. I should have done better. I'm always going to be a failure." Name at least one thinking mistake Kyle is making.
Possible answers: labeling, black or white/all or nothing, overgeneralization, 'should' statements, fortune telling/catastrophizing
Name the five senses
Taste, hearing, touch, smell, sight
What can get in the way of using our social skills?
Other people, your emotions, your thoughts/beliefs about yourself, forgetting long term goals for short term goals
What is one skill or behavior you can do when you are feeling overwhelmed to help you calm down
Answers will vary: TIPP, IMPROVE, ACCEPTS
Every Crisis Survival Skill will work every time
(True or False)
False
Name one step in the "coping ahead" process.
Describe the emotionally difficult situation. Check the facts/list potential emotions you may feel. Decide what coping or problem solving skills you will use in the moment. Imagine the situation in detail and rehearse coping effectively. Practice relaxation after rehearsing.
What are some components of mindfulness?
Controlling your attention; bringing yourself into the present moment; being non-judgmental; being aware; having an opened mind
What is one of the five ways we can change our thinking about social conflicts?
Think about the situation from the other person’s perspective. Empathize with what the other person be thinking or feeling. Come up with other possible reasons/interpretations for the person’s behavior. Notice the positives or how the person may be struggling. Use kindness to respond to the other person.
Why bother coping with painful emotions/situations?
Pain is a part of life and can't always be avoided, if you can't deal with your pain, you may act impulsively, when you act impulsively, you may end up hurting yourself, someone else, or making the situation worse
Which one of the six senses (smell, touch, sight, sound, taste, motor) do you want to use to calm yourself in stressful situations?
Jane is feeling sad. Instead of staying inside and staying in bed, she hangs out with friends. What is this skill that she used?
Opposite Action
Why is practicing mindfulness important?
Possible answers: gives you choices and more control over your behavior; reduces emotional suffering and increases pleasure & sense of well-being; helps you focus attention; increases compassion for others.
Name one of the four ways to practice self-respect in social situations.
Be fair to yourself and the other person. No apologies for sticking to your principles or for being you. Stick to your values. Be truthful.
Why do TIPP (temperature, intense exercise, paced breathing, and progressive muscle relaxation) techniques work to calm us down?
Each of these techniques "shock" the nervous system and help re-regulate our physical and emotional state.
What is an example of A in the ACCEPTS skill?
Activities (answers vary, an activity to help distract/change negative emotion)