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List one way emotions are useful?
They help us survive, motivate us to take action, help us make decisions, and they help us communicate
T or F: Opposite action is about acting on your emotional urges
False
What is opposite action?
Doing the opposite of your uncomfortable or unhepful emotional urges
What might be an urge associated with anger?
Fight, yell, swear, attack
When do uncomfortable emotions become a problem?
When they are too intense and last for too long
What urge is often associated with sadness?
Withdrawing, isolating, being passive
If you feel sad, and do something fun because you set a goal, you will feel ____?
Better
If the urge for fear is to avoid, what would the opposite action be?
Approach/confront. Do this slow and in stages to build a sense of control/mastery over fears
If the anger urge is to attack, what would the opposite action be?
Gently avoid
When does opposite action work best?
When the emotion does not fit the facts and it is done all the way
List one of the steps of opposite action
Identify the emotion, identify the urge, fit the facts?, want to change?, identify opposite action, do it all the way, repeat op action until intensity decrease
What is an example of a self-validation statement
It is okay to feel the way I feel...this emotion is uncomfortable but it will not hurt me...
T or F: It is always ok to feel what we are feeling
True. Our emotions are never wrong. Our thoughts may not match the facts but it is always ok to feel what we are feeling
We can use ___ ___ statements to help us regulate our emotions
self validation
