wellness & resilience

Homework Post 9: Managing Negative Emotions

Skill Practice Reflection: Reflect on a time this past week where you used one of the emotion regulation skills (check the facts, opposite action, problem solving, riding the wave) when you were experiencing a negative emotion. Include a response to the following prompts for a total of about 1 page double spaced (1/2 page for skills practice and 1/2 page for WOOP).

· Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?

· Complete a WOOP for a goal you have based on 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 ability to manage negative emotions? 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 will keep you from using the skills to manage negative emotion? Name at least one internal barrier and one external barrier.

· PLAN: What are your plans for overcoming these obstacles and barriers to using these 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!

Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are 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 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.

Group Discussion Rubric: Good discussion is essential to advancing what your group takes away from the group activity and course. A rubric to help you think about what a good discussion looks like can be found herePreview the document.