workshop (self-care day)- emotional first aid kit

Emotional First Aid Kit

Linda FloresCareer Counselor

Myths

● There is a right and wrong way to feel in every situation

● It’s not good or healthy to feel angry

● Happy or emotionally healthy people don’t experience painful emotions

● Feeling sad/bad is weak

● Painful emotions are destructive

Basis

Dialectical Behavior Therapy (DBT)

- Mindfulness: the practice of being fully aware and present in this

one moment

- Cognitive Behavior Therapy (CBT): a time-sensitive, structured,

present-oriented psychotherapy directed toward solving current

problems and teaching clients skills to modify dysfunctional

thinking and behavior.

Please note

- This is meant to treat everyday flux of emotions; if you have more

severe distressful symptoms - please seek professional counseling

Otherwise -

- Think of difficult emotions you want to resolve through this workshop

- PARTICIPATE :)

Got feelings?

Feelings

- Anger

- Annoyance

- Nervousness

- Dread

- Disgust

- Shock

- Despair

- Humiliation

- Offense

- Irritation

- Shame

- Guilt

- Fear

- Rage

- Misery

- Insecurity

- Resentment

- Isolation

- Horror

- Indignant

EmotionFEELINGS

+THOUGHTS

(images, memories, action urges)+

BODY REACTIONS(changes in physical sensations & body language)

The Connection

Emotions

BehaviorThoughts

How does your body respond to feelings?

Emotions - Physical Responses

- Tight chest

- Headaches

- Sweaty palms

- Racing heart

- Fatigue

- Lump in throat

- Insomnia

- Short breath

- Tense muscles

- Upset stomach

- Distraction

- Shakiness

How Emotions Work

● Thoughts and feelings are NOT facts

● The more you resist it, the stronger it gets

Situation Interpretation Emotion

Situation Interpretation Primary Emotion Secondary Emotion(aka self-judgments)

Roles of Emotions

- Motivation to act

- Problem solving

- Communication

- Prioritization

- Decision making

- Influence others

- Empathy

- Identification of threats

Ways of Thinking

Emotional Self

- Reacting only from emotions

Reasoning Self

- Using only logic or facts

Wise Self

- Considering emotions, thoughts & potential consequences

Being Effective

- Doing what works

- Doing what moves you closer to your long-term goals

- Getting your needs met

How to be Effective

- Know what you want

- Respond to reality (what has actually already happened)

- Focus on the long term

Change Acceptance

Emotional Self Treatment

1) Name your emotions in the moment

Emotional Self Treatment

2) Replace judgments with validation

Fact + Emotion you’re trying to express

Acknowledging

Allowing

Understanding

This does NOT mean you like those emotions, want them to stay, or stop trying to improve the situation

Emotional Self Treatment Summary

3) Change feelings

a. Change feelings by changing PHYSICAL SYMPTOMS

b. Change feelings by changing THOUGHTS

c. Change feelings by changing ACTIONS

Emotional Self Treatment

a. Change feelings by changing PHYSICAL SYMPTOMS

HEALTHNutrition | Exercise | Sleep | Medical | Substances

BREATH

MUSCLES

Emotional Self Treatment

b. Change feelings by changing THOUGHTS

Find challenging evidence for:

- Exaggerated irrational thinking patterns

- Problematic core beliefs

Irrational thinking patterns

- Black and white thinking- Jumping to conclusions- Catastrophizing- Overgeneralizing- Unrealistic expectations- Discounting the positive- Believing emotions are facts- Personalization

Problematic core beliefs

I am...- Worthless- Unlovable- Distrustful/paranoid- Helpless- Superior- Self-sacrificing- Perfectionistic - Negative

Emotional Self Treatment

c. Change feelings by changing ACTIONS

Do the opposite of your natural urge

100%

Emotional Self Treatment

4) Acceptance & coping when you CANNOT change how you feel

a. Get through the moment without making things worse

b. Sit with the emotion

Pain(inevitable)

Suffering(optional)

Not accepting the pain >>> more pain

Emotional Self Treatment

4) Acceptance & coping when you CANNOT change how you feel

a. Get through the moment without making things worse

Acceptancerecognize the situation | acknowledge emotions | allow it to be

NOT - ignore the situation | suppress emotions | give up trying to change things

Distraction Inaction Visualization Self-Soothing

Emotional Self Treatment

4) Acceptance & coping when you CANNOT change how you feel

b. Sit with the emotion

- You are not your emotions- There were times you didn’t feel like this- Experiencing the emotion provides freedom from avoiding it- Prove to yourself you can survive it- No need to worry about confronting it when you already have

Emotional Self Treatment

Emotional Self Treatment Summary

1. Name the emotion

2. Replace judgments with validation

3. Change feelings

a. Change feelings by changing PHYSICAL SYMPTOMS

b. Change feelings by changing THOUGHTS

c. Change feelings by changing ACTIONS

4. Acceptance & coping

a. Get through the emotion without making it worse

b. Sit with the emotion

Sources

http://behavioraltech.org/resources/whatisdbt.cfm

https://www.beckinstitute.org/get-informed/what-is-cognitive-therapy/