EMOTION REGULATION The Child, Adolescent & Family Recovery Center 1.

EMOTION REGULATION

The Child, Adolescent & Family Recovery Center 1

The Child, Adolescent & Family Recovery Center

Emotion Regulation


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We use this skill to regulate emotions and to reduce our vulnerability to

negative emotions

Goals of Emotion Regulation Training


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Understand your Emotions that you Experience Identify (observe & describe) emotions Understand what emotions do for you

Reduce Emotional Vulnerability Decrease negative vulnerability (vulnerability to

the emotional mind) Increase positive emotions

Decrease Emotional Suffering Let go of painful emotions through mindfulness Change painful emotions through opposite action


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Getting to Know Your Emotions

1) Determine what is happening in the environment

2) Identify and describe your emotions and feelings

3) Be grounded in your body. Notice how you experience your emotions physically

4) Pay attention to your thoughts5) Evaluate you behavior. Figure out how

emotions and feelings influence behavior. Is your behavior effective?

6) Think about potential aftermath


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Emotion words to describe: Love- Joy- Anger- Sadness- Fear- Shame- Guilt- Etc.

Prompting Events of Feeling Interpretations that Prompts Feelings of

_____ Experiencing the Emotion of_______________ Thoughts about the emotion of ____________ Expressing and Acting on ____ Aftereffects of ___________

Getting to Know Your Emotions

What good are Emotions?


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Emotions communicate to (and influence) others

Emotions organize and motivate action

Emotions can be self-validating

Emotions Communicate to, and Influence others…


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Facial expressions are a hard-wired part of emotions. “Facial expressions communicate faster than words.”

When it is important to us to communicate to others, or send them a message, it can be very hard for us to change our emotions.

Whether we intend it or not, the communication of emotions influence others.

Emotions Organize and Motivate Action


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Emotions motivate our behavior. The action urge connected to specific emotions is often “hard-wired.” Emotions prepare us for action.

Emotions save time in getting us to act in important situations. We don’t have to think everything through; our emotions do some of that work for us.

Strong emotions help us to overcome obstacles- in our mind and in our environment

Emotions can be Self-Validating


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Our emotional reactions to other people and to events can give us information about the situation. Emotions can be signals or alarms that something is happening

When this is carried to an extreme, emotions are treated as facts: “I feel incompetent, therefore I am incompetent.” (Core

Beliefs) “If I get depressed when I am left alone, then I should never

be left alone.” “I love him, therefore he is the one.”


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Decreasing Negative Emotions


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PLEASE MASTERTreat PhysicaL illnessBalanced EatingAbstinenceBalance SleepBalance Exercise

Build MASTERy

SELF-CARE 101

Increasing Positive Experiences


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Build Positive Experiences

Be Mindful of Positive Experiences

Be Unmindful of Worries

Build Positive Experiences


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Short Term: INCREASE pleasant events that prompt

positive emotions Do ONE healthy thing each day that brings

you joy

Long Term: Work toward goals: ACCUMULATE POSITIVES ATTEND TO RELATIONSHIPS AVOID AVOIDING. Avoid giving up!

What are some healthy activities that bring you pleasure?


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“Coping Skills” OR “Distracting Techniques”Yoga

Walk the dog

Exercise

Play a musical instrument

Listen to music

Manicure/pedicure

Talk to someone

Take a drive

Go to a coffee shop

Meditation

Be Mindful of Positive Experiences


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FOCUS attention on positive events that happen

REFOCUS when your mind wanders to the negative

Be Unmindful of Worries


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DISTRACT from:

Thinking about when the positive experience will end

Thinking about whether you DESERVE this positive experience

Thinking about how much more might be EXPECTED of you now


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Being Mindful of your Current Emotion


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Observe your Emotion Note its presence Step Back! Get UNSTUCK from

the emotion Experience your

Emotion (next slide)

Remember: “You are not your Emotion!!!” Do not necessarily

ACT on your emotion

Remember times when you have felt different

Practice Loving your Emotion Don’t JUDGE your

emotion Practice

WILLINGNESS “Radically Accept”

your Emotion

Being Mindful of your Current Emotion (continued)


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Experience your Emotion As a WAVE, coming and going Try not to BLOCK emotion Try not to SUPPRESS emotion Don’t try to get rid of emotion. Don’t PUSH it away Don’t try to keep an emotion around Don’t HOLD ON to it Don’t amplify it

Ride the Wave

Our emotions and impulses are always with us; they come and they go, similar to an ocean wave.

Use Emotion Regulation Skills to “harness the energy of your emotions, ‘to ride the wave’” (Moonshine)

Just like a wave, our emotions will always peak and will ALWAYS break and come down. Sometimes we have to practice mindfulness and wait for the emotion (wave) to crest and come down.

Changing Emotions by Acting Opposite to Current Emotion


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FEAR Do what you are afraid to do. Approach places/tasks that

you are afraid of. Do one thing that gives you a

sense of control or mastery.

GUILT or SHAME Identify the difference of TRUE

guilt and FALSE guilt. TRUE GUILT Repair Commit

Accept Let it go FALSE GUILT

Repeat it over and over. APPROACH don’t avoid.

SADNESS Get Active. Approach don’t avoid. Do things that make you feel competent and self-confident

ANGER Gently avoid person you are angry with rather than attack Do something nice rather than mean or attacking Imagine sympathy and empathy for other persons rather than blaming

Opposite Action

Every emotion has an action

Love Dandelions

“Obsessing about getting rid of all dandelions can significantly lower your quality of life”Dandelions are traits, habits, or behaviors that are problematic but cannot be completely eliminated.

Addiction Anger Unhealthy relationship with food Anxiety

One can be in recovery and also will need to work on a daily basis to not return to these risky behaviors.

EMOTION REGULATION The Child, Adolescent & Family Recovery Center 1.

Documents

action emotions

painful emotions

positive emotions

specific emotions

strong emotions

decreasing negative

selfvalidating slide

environment slide