Emotion Regulation

The Emotion Regulation module teaches us about skills aimed to change an emotion or situation. They are skills which can be utilised daily and not necessarily or specifically within a crisis. Use of these skills will increase an individual’s chances of reaching and maintaining the best mental, emotional and physical stability possible.

Skills to Reduce Vulnerability to Emotion-Mind:

PLEASE:
     Physical Illness (treat it)
     Lather, Rinse, Repeat (hygiene)
     Eat Balanced
     Avoid Mood-Altering Substances
     Sleep Hygiene
     Exercise

ABC:
     Accumulate Positive Emotions/ Experiences
     Build Mastery
     Cope Ahead of Time

Skills to use if already in Emotion-Mind:

Opposite Action: Opposite Action is simply (though by no means easily done) acting “oppositely” to an emotion and subsequent urge that is being experienced within a moment. This skill is appropriate in situations when an emotion – or its duration of intensity – does not fit a situation, or if there is a desire to change or challenge something ineffective you may be feeling. It is effective in ensuring that actions which are helpful, not harmful, are utilised. This skill is designed to increase the likelihood of engaging in behaviours that will eventually make us feel less distress, not more. It is not about denying or dismissing the emotion; it is about channelling or challenging it in a way that will serve us most effectively in the long-term. Click here for an example.

Check The Facts: This skill functions to help decipher whether a challenging emotion or situation has been caused by a prompting event, one’s subjective interpretation of this event, or indeed both – to see if an emotional response, intensity or duration is justified. Getting the facts straight can lead to a reduction in one’s levels of distress and an increased ability to problem-solve effectively, especially if it is realised in hindsight that a prior situation has been misjudged. This is done by analysing aspects of a situation and experience, such as the prompting event, subjective interpretations, possible threats and potential consequences. Click here for an example.

Problem-Solving (Worksheet):

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