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eMotion reGulation Handout 4a (Emotion Regulation Worksheet 3) myths about emotions 1. There is a right way to feel in every situation. Challenge: 2. Letting others know that I am feeling bad is a weakness. Challenge: 3. Negative feelings are bad and destructive. Challenge: 4. Being emotional means being out of control. Challenge: 5.
This worksheet helps you figure out whether it is the event that is causing your emotion, your interpretation of the event, or both. Use your mindfulness skills of observing and describing. Observe the facts, and then describe the facts you have observed. Step. 1. Step. 2.
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Emotions do define us as humans and we do ‘feel’ when we have emotions. But more precisely, emotions are subjective internal experiences that involve both a ‘mental state’, as well as a ‘physiological state’. By ‘mental state’ we mean the internal cognitive label we use. For example love, excitement, anxiety and anger.
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The first step in regulating emotions is learning to identify and label your emotions. Learning the function (purpose)that your emotions serve is helpful so that you can identify what gets in the way of reducing painful emotions. REDUCING EMOTIONAL VULNERABILITY. The goal is to reduce emotional vulnerability by learning to decrease negative ...
9. Painful emotions are not important and should be ignored. Challenge: 10. Extreme emotions get you a lot further than trying to regulate your emotions. Challenge: 11. Creativity requires intense, often out-of- control emotions. Challenge: 12. Drama is cool. Challenge: 13. It is inauthentic to try to change my emotions. Challenge: 14.
Take just a few minutes to go through the following 10 steps by visualizing each step in your mind. If that helps close your eyes. Step 1. Select one negative emotion you experienced recently. My negative emotion: Step 2. Acknowledge that this emotion isn’t bad. See how it comes and goes and isn’t you. Step 3.
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Step 1. Use crisis survival skills to bring down your arousal: (See Distress Tolerance Handouts 6–9a.) • TIP your body chemistry. • DISTRACT yourself from the emotional events. • SELF- SOOTHE through the five senses. • IMPROVE the moment you are in. Step 2. Return to mindfulness of current emotions.
