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Homework Post 4: Willpower and Distress

Skill Practice Reflection: Reflect on a time this week where you practiced using willpower outside of class this past week. Include a response to the following prompts for a total of about 1 page double spaced.

· Describe how you practiced using willpower this week. Were you able to effectively use the skill? How did it change how you felt about the situation? Did it change the outcome at all?

· Complete a WOOP you have to use more willpower or distress tolerance using the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.

· WISH: What is something you wish to change in your future in terms of your willpower/ability to withstand distress? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.

· OUTCOME: What would a specific outcome be if you were to live out the above wish?

· OBSTACLE: What is an obstacle that has kept/will keep you from using willpower and/or distress tolerance skills? Name at least one internal barrier and one external barrier.

· PLAN: What are your plans for overcoming these obstacles and barriers to use the willpower and distress tolerance skills? Make sure to include an if/then statement (i.e. If you face "obstacle x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include specific steps!

Class Activity Reflection: Reflect on your distress tolerance skills practice during the end of class activity by reviewing what would be in your crisis survival kit. Your response for this section should be about 1 page double spaced and should answer the following questions.

· What would be in your kit? What things do you have access to at home to practice some of these skills? What about in your school bag? What about on your phone?

· Which areas feel like they come more naturally to you? Which areas do you feel you need more practice with? Which feel like they might not be as helpful to you?

· Share a time you have used one of these skills when you were feeling an intense emotion. Did you feel it worked? How would you approach the situation differently now that you know about this skill? ***NOTE - you may engage in many of the kills (like the different areas of ACCEPTS) at other times. We want a scenario where you did one of these areas when you were feeling an intense emotion.***

Gratitude Practice: Write a half a page about something you did this week that you're proud of or grateful for.

Lecture + Reading Reflection: Reflect on the previous lecture and the assigned readings for next week and the associated videos. Respond to the following prompts in a half page.

· What is one thing that resonated with you class on Wednesday, particularly from the lecture material? What do you still have questions about (if anything)?

· Identify one way you can see the content in the readings helping you going forward.

GRADING STANDARDS

Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all four sections of reflection and address all prompts fully, totaling around 3-4 double-spaced pages. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT based on how “well” you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.

Homework Post 4: Willpower and Distress

Skill Practice Reflection:

Reflect on a time this week where you practiced using willpower outside of class

this past week. Include a

response to the following prompts for a total of about 1 page double spaced.

Describe how you practiced using willpower this week. Were you able to effectively use the

skill? How did it change how you felt about the situation? Did it change the outcome at

all?

Complete a WOOP you have to use more willpower or distress tolerance using the following

four prompts. Remember to include all four parts of the WOOP, putting particular focus on

naming an internal obstacle and an if/then statement for your plan.

SH: What is something you wish to change in your future in terms of your willpower/ability to

withstand distress? This change can be longer term, but make sure to then also identify

something for within the next 4 weeks.

OUTCOME: What would a specific outc

ome be if you were to live out the above wish?

OBSTACLE: What is an obstacle that has kept/will keep you from using willpower and/or distress

tolerance skills? Name at least one internal barrier and one external barrier.

PLAN: What are your plans for over

coming these obstacles and barriers to use the willpower

and distress tolerance skills? Make sure to include an if/then statement (i.e. If you face "obstacle

x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include

specific steps!

Class Activity

Reflection:

Reflect on your distress tolerance skills practice during

the end of class activity

by reviewing what would be in your crisis survival kit.

Your response for this section should be about 1

page double spaced

and

should answer the following questions

What would be in your kit? What things do you have access to at home to practice some of

these skills? What about in your school bag? What about on your phone?

Which areas feel like they come more naturally to you? Which areas do you feel you need more

actice with? Which feel like they might not be as helpful to you?

Share a time you have used one of these skills when you were feeling an intense emotion. Did

you feel it worked? How would you approach the situation differently now that you know about

this

skill? ***NOTE

you may engage in many of the kills (like the different areas of ACCEPTS) at

other times. We want a scenario where you did one of these areas when you were feeling an

intense emotion.***

ratitude Practice:

Write a half a page about somet

hing you did this week that you're proud of or

grateful for.

Lecture + Reading Reflection:

Reflect on the previous lecture and the assigned readings for next week

and the associated videos. Respond to the following prompts in a half page.

What is one t

hing that resonated with you class on Wednesday, particularly from the lecture

material? What do you still have questions about (if anything)?

Identify one way you can see the content in the readings helping you going forward.

RADING STANDARDS

Your post

is worth a possible 10 points. To receive the full 10 points for this post, you must respond to

all four sections of reflection and address all prompts fully, totaling around 3

4 double

spaced pages. Be

honest; part of the goal of these posts is to have an

opportunity to receive feedback and support from

the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT

Homework Post 4: Willpower and Distress

Skill Practice Reflection: Reflect on a time this week where you practiced using willpower outside of class

this past week. Include a response to the following prompts for a total of about 1 page double spaced.

 Describe how you practiced using willpower this week. Were you able to effectively use the

skill? How did it change how you felt about the situation? Did it change the outcome at all?

 Complete a WOOP you have to use more willpower or distress tolerance using the following

four prompts. Remember to include all four parts of the WOOP, putting particular focus on

naming an internal obstacle and an if/then statement for your plan.

 WISH: What is something you wish to change in your future in terms of your willpower/ability to

withstand distress? This change can be longer term, but make sure to then also identify

something for within the next 4 weeks.

 OUTCOME: What would a specific outcome be if you were to live out the above wish?

 OBSTACLE: What is an obstacle that has kept/will keep you from using willpower and/or distress

tolerance skills? Name at least one internal barrier and one external barrier.

 PLAN: What are your plans for overcoming these obstacles and barriers to use the willpower

and distress tolerance skills? Make sure to include an if/then statement (i.e. If you face "obstacle

x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include

specific steps!

Class Activity Reflection: Reflect on your distress tolerance skills practice during the end of class activity

by reviewing what would be in your crisis survival kit. Your response for this section should be about 1

page double spaced and should answer the following questions.

 What would be in your kit? What things do you have access to at home to practice some of

these skills? What about in your school bag? What about on your phone?

 Which areas feel like they come more naturally to you? Which areas do you feel you need more

practice with? Which feel like they might not be as helpful to you?

 Share a time you have used one of these skills when you were feeling an intense emotion. Did

you feel it worked? How would you approach the situation differently now that you know about

this skill? ***NOTE - you may engage in many of the kills (like the different areas of ACCEPTS) at

other times. We want a scenario where you did one of these areas when you were feeling an

intense emotion.***

Gratitude Practice: Write a half a page about something you did this week that you're proud of or

grateful for.

Lecture + Reading Reflection: Reflect on the previous lecture and the assigned readings for next week

and the associated videos. Respond to the following prompts in a half page.

 What is one thing that resonated with you class on Wednesday, particularly from the lecture

material? What do you still have questions about (if anything)?

 Identify one way you can see the content in the readings helping you going forward.

GRADING STANDARDS

Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to

all four sections of reflection and address all prompts fully, totaling around 3-4 double-spaced pages. Be

honest; part of the goal of these posts is to have an opportunity to receive feedback and support from

the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT