wellness & resilience
TT24
Lesson_7_Model_of_Emotions_-_final.pptxSit in Your Groups
While you wait – Do a quick gratitude circle with your table group.
INSTRUCTOR NOTE: Play music of your choice for about 5 minutes before class begins. We typically choose something upbeat and uplifting.
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XXX
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Questions
Mindfulness Activity
Participate
Zen Counting
This mindfulness exercise is a participate exercise: We are going to do what is called “Zen counting.” Here is how it works. Get into your groups of 6-8 people. When the exercise begins, we are going to start counting one person at a time, with random people in the group calling out numbers in order. One person calls out 1, another person say 2, then another say 3, and so on. If two people call out the same number at the same time, then you need to start over back at 1. There is no communication with each other in any way. If your group reaches 20, then start over and this time close your eyes.
Ok, Step 1: get in your mindfulness position – in this case standing up (computer laptops closed, phones put away, books closed)
Step 2: take a nice deep breath
Step 3: begin the exercise of participating in Zen counting.
Do this exercise for 2:00 minutes – then debrief it by asking students to describe they experience – praising descriptions that are based on facts, and highlighting others that are based on judgment.
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The Model of Emotions
Lesson 7
(DeCano & Cook, 2015)
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Summary of the Previous Lesson
What we pay attention to impacts how we feel and behave
Our natural tendency is to pay more attention to negative or bad aspects (emotions) of ourselves, others, and the environment than positive aspects
Negative confirmation bias refers to getting stuck on paying attention to negative and stressful experiences while tuning out, ignoring, and missing the positive
The five main take home messages from this lesson are as follows:
What we pay attention to impacts how we feel and behave
Our natural tendency is to pay more attention to negative or bad aspects of ourselves, others, and the environment than positive aspects
Negative confirmation bias refers to getting stuck on paying attention to negative and stressful experiences while tuning out, ignoring, and missing the positive
With effort and intention, we can purposefully choose to focus on more positive aspects of our lives, others, and daily experiences (that is, finding the silver lining, paying attention to the positive in others, and developing positive go-to staples).
Gratitude is a special type of positive attention that involves recognizing and acknowledging what and who we are grateful for in our lives
Specific ways to practice gratitude include:
Gratitude journaling
Thank You Notes
Gratitude letter
Gratitude visit
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Summary of the Previous Lesson
Gratitude is a special type of positive attention that involves recognizing and acknowledging what and who we are grateful for in our lives
Specific ways to practice gratitude include:
Gratitude journaling
Thank You Notes
Gratitude letter
Gratitude visit
Awe in the present moment
The five main take home messages from this lesson are as follows:
What we pay attention to impacts how we feel and behave
Our natural tendency is to pay more attention to negative or bad aspects of ourselves, others, and the environment than positive aspects
Negative confirmation bias refers to getting stuck on paying attention to negative and stressful experiences while tuning out, ignoring, and missing the positive
With effort and intention, we can purposefully choose to focus on more positive aspects of our lives, others, and daily experiences (that is, finding the silver lining, paying attention to the positive in others, and developing positive go-to staples).
Gratitude is a special type of positive attention that involves recognizing and acknowledging what and who we are grateful for in our lives
Specific ways to practice gratitude include:
Gratitude journaling
Thank You Notes
Gratitude letter
Gratitude visit
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Learning Objectives
After completing this lesson, you will be able to:
Learn about the function and purpose of emotions
Understand how emotions function and why we may continue to feel a specific emotion for so long
Engage in specific activities and behaviors to cultivate positive emotions
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Lesson 7: Glossary Terms
| Model of Emotions | |
| Vulnerability Factors | Those factors that make you more reactive/intense to your emotions than you would normally be |
| Prompting Event | The presentation of an event or stimulus that sets off the entire emotion process |
| Action Urge | The internal desire that pushes one to act behaviorally specific due to the current emotion being experienced |
| Positive Mantra | A positive mantra is an uplifting, empowering, positive statement you can say during emotionally intense times. |
Participation Week 7 Part 1
How long do you think emotions last?
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Emotions 101
Three goals of emotion:
They communicate information to ourselves - an internal subjective experience that combines bodily and cognitive reactions.
They communicate to others and provide them with information - real or imagined.
Motivating and organizing action – thus emotions are adaptive by nature.
In order to gain greater insight into your emotional world, it is essential to learn what emotions do for you. The idea is that we all experience emotions for a reason.
Emotion has three goals:
(1) Your emotions are sending you an important message. Emotion can give us information about a situation or event. They can signal to us that something is going on. Think of some times when emotions are self-validating. For example: I am going to a party, but I feel uneasy about it, as if something is going to happen. At the party, a friend and I have an argument and I leave. My feeling about something happening is right. Another example, I am home alone and feeling very lonely. I am getting more and more anxious and angry. I call friends and try to get someone to come and stay with me. No one will come. So this intense negative emotion also validates my feeling that I am lonely and no one cares.
Remember, validating our emotion is important because we can get our needs taken seriously. Think of some examples of your own. Remember that we are not evaluating or judging anyone's feelings or behavior. We are just trying to look at how emotions function.
(2) We communicate our emotions to other with verbal and nonverbal (facial expressions, body gestures or postures) language. Whether we intend it or not, the communication of emotion influences others.
When you are happy- come to talk to me; when you are mad- leave me alone
(3) Finally, emotions motivate our behavior. There is an action urge connected to specific emotions that is hard-wired. "Hard-wired" means it is an automatic, built-in part of our behavior.
For example, if you see your friend walking in the middle of the street and a car coming, you will feel an emotion, fear, and this emotion will prompt you to run to save your friend. You don't stop to think about it. You just do it. Your emotion has motivated your behavior without you having to take the time to think.
Emotions can also help us overcome obstacles in our environment. An example given in the book is the anxiety someone feels when they are about to take a test. This anxiety, though it's uncomfortable, helps to motivate you to study so you will do well on the test.
Make a list in one minute of all the emotions you can think of
Now divide into negatives and positives
Who had more negatives than positives? remember, this is evolutionarily advantageous, but now it can have negative impacts on your mental health
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Negative and Positive Emotions
Negative emotions are those that accompany an unpleasant or aversive experience, such as fear, anger, shames, guilt, sadness, and jealousy.
Positive emotions are those that accompany a pleasant and wanted experience, such as joy, excitement, happiness, and love.
Activity – make a list of all the emotions you can think of in 1 minute. Emotions tend to be one word. Now rate them as negative or positive. What’s the ratio of negative to positive?
Negative emotions are not bad, they are facts of life. Everyone has the “cloudy day” once awhile.
Angry and hate are extreme powerful emotion. Do not make decision, what should you do instead?
Over 65--- What you suppose to do? (Distress Tolerance Skills)
The goals of emotion regulation:
To understand the emotions you experience
To reduce our emotional vulnerability by stopping unwanted emotion from starting in the first place
To decrease the frequency of unwanted emotions and to decrease our suffering from unwanted emotions once they start.
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Why Regulate Our Emotions?
The goals of emotion regulation:
To understand the emotions you experience.
To reduce our emotional vulnerability to unwanted emotions.
To decrease the frequency of unwanted emotions and to decrease our suffering from unwanted emotions once they start.
Our emotions are always valid!
Benefits of Emotions
Positive Emotions:
energize and motivate us to perform
give us feedback about our environment
are important for learning and memory
add flavor to life
As I’ve stated before, emotions also carry motivational properties. When you feel badly, it isn’t just that you are aware of something threatening or wrong, you probably feel pretty compelled to deal with it or avoid it altogether. For example, if you feel scared because there is a giant black widow spider crawling towards your hand as you are sitting on the couch, you probably won’t just think, “Hmmm, what a cute black widow spider! I wish it would crawl away.” Rather, you’re likely to jump up and get the broom and swat it away. If you’re feeling guilty over something, this is your emotional system telling you that you are violating your own values system, and that unpleasant feeling encourages you to correct your actions. Feelings can actually act like an internal judicial system that helps regulate our behavior.
Emotions give us feedback. They tell us when to defend ourselves or flee the situation. They signal to use a sense of gratitude toward others, which enables us to build better relationships.
Emotions also add flavor to our lives. Imagine, we can climb mountains, spend time with family and friends, do a thousand things, but without emotion, what’s the point? Emotions give meaning, color, and texture to our lives--taking us from elation to sorrow, excitement to resentment, satisfaction to need. The inability to experience emotions, which is referred to as emotional numbness, can be a debilitating condition, because life seems as if it doesn’t have much to offer. Emotions are a vital part of our daily life; they help us experience the world as well as express ourselves and communicate with others.
Emotions are also a critical aspect of learning and memory. People are significantly more likely to remember events and content that involves some level of emotional arousal than when minimal to no emotional response is provoked. Flashbulb memories are a great example of the role of emotions in learning and memory. Millions of Americans have vivid remembrances of decades-old traumatic events, including John F. Kennedy's assassination, the Challenger space shuttle explosion and, more recently, the 9/11 attacks. Flashbulb memories enable detailed recollections that can be as clear as something that happened yesterday, right down to the dialogue, the weather, and even what people were wearing when they heard the news. The amygdala, which is the emotional epicenter of the brain, trains our attention to focus intensely on emotionally arousing information to the exclusion of everything else around us, which is why people can remember emotionally-provocative information much better than information that does not carry emotional arousal.
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Reminder : Emotion-Provoking Buttons
Everyone goes from calm to not calm
There is always a button that gets pushed to cause us to go from calm to not calm
Important to develop an understanding of one’s own emotion-provoking buttons
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Remember how a habit/reaction forms?
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Cue
(Prompting Event)
Habit
(Behavior/Action Urge/Emotional Response)
Reward (Consequence)
You have emotion response and it happens quickly. We often have vulnerability factor affects our emotion. E.g., “Hangry= Hungry + Angry”
This is what is happening when you have an emotional response
an event happens that causes us to have internal responses or we have thoughts about an event that causes internal responses
we have internal and external responses
things may have happened earlier that make us more prone to this (turn and talk about what those are)
This all happens in 60-90 seconds, then we either emotionally move on our we have further thoughts that retrigger the same emotion
No one knows what is going on internally unless we give external clues either bodily or verbally
Each one of this spot, we are learning the skills to change.
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Example of prompting event that may elicit to 2 different emotions
Roller Coasters
Sleep
Hungry
Exercise
Sick
Start with the prompting event – in this case roller coasters
Next – highlight that we have factors that make us more vulnerable to our emotions. Not history is also a vulnerability factor yet, we don’t have any skills that can go back and change history
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Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Joy
Fear
Discuss our thoughts and interpretations of the prompting event
And determine what emotion they might experiencing if they don’t like roller coasters – FEAR or if they love roller coasters - JOY
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Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Jittery
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Attraction Walk toward
Excitement
Joy
Fear
Discuss inside the body from the Fear perspective:
Next from the Joy perspective
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Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Jittery
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Attraction Walk toward
Excitement
Startling look
Mouth open
Wide-eyed
Look of awe
Mouth open
Wide-eyed
Run away Scream
Freeze
Approach Scream
Attend to
Joy
Fear
Now discuss what happens outside the body, including possible behavioral reactions for those who experience Fear
Next from the Joy perspective
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Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Nauseous
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Attraction Walk toward
Excitement
Startling look
Mouth open
Wide-eyed
Look of awe
Mouth open
Wide-eyed
Run away Scream
Freeze
Approach Scream
Attend to
Joy
Fear
Avoid
Pride
Go again!
Finally – discuss possible consequences and secondary prompting events from the Fear side
And then from the Joy side.
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REFRESHER
P
Opposite
Action
Willingness
The skills answer key to where each skill can be used to help regulate the emotions and their severity
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REFRESHER
P
Opposite Action
Willingness
Cultivating Positive Emotions
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Self Talk
Self-talk is your internal dialogue, your own personal pep talk, the messages you communicate to yourself about yourself and current circumstances:
Self-Encouragement
Positive Mantra
Prayers
Talk with you groups about your mantra and assess whether it’s something you can say to yourselves to stop intense negative emotions
Self-talk is our internal dialogue, our own personal pep talk, the inner thoughts that are communicated about ourselves, others, and current circumstances. Self-talk can be self-fulfilling when it focus on ourselves. If you’re constantly critical of yourself, what kind of message are you sending to yourself? The inner conversations we have with ourselves have a powerful impact on our emotions. This should come as no surprise, given that the previous lesson delved deeply into the power of thought. Becoming aware of exactly what you are saying to yourself about yourself can help you understand why you react the way you do to events and people in your life. It can also give you a handle on controlling your moods, repeating your successes and short-circuiting your shortcomings.
Positive self-talk can do a lot to give us the confidence to overcome challenging, stressful situations and diminish the negative self-talk that triggers intense negative emotions. If public speaking makes you nervous, use your inner voice to reassure yourself: “You can do it. You’ve done it well before. Why else would they have asked you to do it again?” If being treated unfairly by others causes you to become angry, use your inner voice to guide you towards an effective response: “I don’t appreciate being treated unfairly, and the best way for me to handle this situation is once I’m cool, calm, and collected.”
Different types of self-talk could be in the form of prayers, self-encouragement, or a positive mantra. I will briefly describe each one of these below.
Prayer
If you happen to be a religious or spiritual person, research has shown that prayer is a powerful form of inner talk that has been shown to help people manage their emotions. Saying a small prayer to get through a difficult time is not unusual. This near-instinctive plea for help from a higher power is an unspoken acknowledgment of the powerful benefit spirituality can have in people’s lives. A connection to something greater than the self offers people more than just hope; it strengthens their emotional health, too. Prayer can provide a framework for coping with unexpected or negative events and put things into perspective, which causes emotions to lessen and rational thinking to return.
Self-Encouragement
Truly choosing to speak kindly to ourselves in an encouraging way--and not just positively, but in a way that truly empowers us. One thing I have noticed in my work is that for some, the perfect positive self-talk can be hard to come up with or generate.
Positive Mantra
A positive mantra is an uplifting, empowering, positive statement you can say during emotionally intense times. Positive self-talk mantras can be something you come up with yourself, a quote you find that you are drawn to, or even inspirational song lyrics. The positive mantra can be used at the start of the day to get it off to a good start or any time you feel negative thoughts coming on. For example, my positive mantra when I become upset is “This Too Shall Pass.” Just as the emotions came, they will go away. Other positive mantras include “Keep Calm and Carry On,” “Tomorrow is another day,” “I’m the driver of my own destiny,” or “Do that which is effective, not that which my emotion is telling me to do.” Your goal is to identify and develop a positive mantra that you can go to during times of emotional duress.
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The Resilience Recipe: Ratio of Positive to Negative Emotions 3 to 1
People flourish and well-being is optimized at above about three positive emotions for every one negative emotion.
The idea here is to try to engage in three positive emotions for one negative in order to keep yourself in a generally good place.
Building up a daily diet of positive emotions does not require banishing negative emotions. To be happy, people do not need to adopt a passive approach and deny the upsetting aspects of life. The levels of positive emotions that produce good benefits do not have to be extreme. People who focus on the positive aspects of their daily lives with average and stable levels of positive emotions still show growth in resilience even when their days include negative emotions. A lot of times we get so wrapped up in thinking about the future and the past that we are blind to the goodness we have right in front of our faces, whether it’s the beauty outside the window or the kind things that people are doing for us, or a funny joke you heard from a friend. The better approach is to be open and flexible, to be appreciative of whatever positivity enters your daily circumstances, rather than waiting for really big things to come into our lives to trigger positive emotions--such as ‘Will I be happy if I move to a different city?’ ‘Will I have pride in my work once I get the big raise?’ or ‘Will I finally be happy if I get married?’
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Broaden and Build Theory of Positive Emotions
Dr. Barbara Fredrickson developed the Broaden-and-Build Theory of Positive Emotions to explain the mechanics of how positive emotions are important to survival, and ultimately to our resilience and social-emotional wellbeing. This theory posits that positive emotions are distinct from negative emotions and have different effects over the short and long terms. Over the short term, positive emotions widen the repertoire of people’s possible actions, resulting in greater creative thinking, the readiness to take advantage of opportunities, the strengthening of social bonds, and the undoing of negative emotions. Positive emotions also create openness to new experience and widen the attentional scope, causing people to notice more of their environment and pay more attention to what is going on around them. In contrast, negative emotions cause people to narrow their focus and reject new experiences. In short, while negative emotions narrow a person’s repertoire of thoughts, actions, and interests, positive emotions broaden them. In the long term, multiple moments of broadening add up to create resources, such as physical health, new skills, new knowledge, and better relationships, that can help people be resilient and get through hard times.
The ultimate implication of this theory, which is supported by a wealth of research, is that positive emotions have inherent value to human growth and development, and cultivation of positive emotions will help people be resilient and lead fuller lives.
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Positive Emotions
Joy, happiness, pride, interest, love, amusement, awe
Broaden
Expands one’s inventory of thoughts and actions
Build
Develops mental, social, and physical resources
Transform
Advances personal growth & creates more positive emotions
Cultivating Positive Emotions
Brainstorm in your group ways you build positive emotions – each group shares one
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Intentionally Cultivating Positive Emotions #1: Focus on the Small Positive Things
The small positive moments that are right in front of our faces
Focusing on the small positive moments that are right in front of our faces
The pace of modern life is often so relentless that it keeps us focused outward--often beyond what’s immediate to us, and definitely away from our inner core. We need to slow ourselves down enough that we can see and hear and sense with our heart, not just our eyes, ears, and mind. Connect with the goodness that is right in front of our faces day in and day out. Small moments let positive emotions blossom, and that helps us become more open and build greater resources. That openness then helps us build resources that can help us rebound better from adversity and stress, ward off depression, and continue to grow.
Building up a daily diet of positive emotions does not require banishing negative emotions. To be happy, people do not need to adopt a Pollyanna-ish approach and deny the upsetting aspects of life. The levels of positive emotions that produce good benefits do not have to be extreme. People who focus on the positive aspects of their daily lives with average and stable levels of positive emotions still show growth in resilience even when their days include negative emotions. A lot of times we get so wrapped up in thinking about the future and the past that we are blind to the goodness we have right in front of our faces, whether it’s the beauty outside the window or the kind things that people are doing for us, or a funny joke you heard from a friend. The better approach is to be open and flexible, to be appreciative of whatever positivity enters your daily circumstances, rather than waiting for really big things to come into our lives to trigger positive emotions--such as ‘Will I be happy if I move to a different city?’ ‘Will I have pride in my work once I get the big raise?’ or ‘Will I finally be happy if I get married?’
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Intentionally Cultivating Positive Emotions: #2 Kindness Counts
Do Kind Things for Others (Acts of kindness)
Do Kind Things for Others
Kindness has at least two sides. When you count your blessings, you often appreciate how others have been kind to you and have elicited gratitude. Recognizing the other side of kindness—your side—is another simple and cost-free way to tap into positive emotions. Keep a daily tally of the number and type of acts of kindness you do for others, which includes everything from opening doors, picking up trash after someone, letting someone get in front of you in line, giving a person some money who was short change, offering to help someone pick up an object, or asking a person if they need help if it appears they do. Volunteer work and offering up our time to help friends or family members are acts of kindness that yield tons of positivity.
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Intentionally Cultivating Positive Emotions #3 Engage in activities where you experience flow
Engage in activities where you experience ‘flow’
Engage in activities where you experience ‘flow’
People who have the opportunity to do what they do best—to act on their strengths—are far more likely to flourish. When we engage in activities that we are good at, we are likely to experience ‘flow,’ which is a state of complete immersion in a task. Flow is described as being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz, reading a good book, cooking a meal, playing a game of chess, or gardening. Your whole being is involved, and you're using your skills to the utmost. Some people refer to flow as being “in the zone.” When we are in a state of flow, we experience a range of positive emotions that are energized and aligned with the task at hand. We are willing to push ourselves. Often flow comes from engaging in activities that we’re good at but are willing to challenge ourselves to get better.
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Intentionally Cultivating Positive Emotions #4: Connect with Others
Connecting with others in fun and meaningful ways
Meaning, it needs to be consistent with our long-term values and goals
Connecting with others in fun and meaningful ways
Experiencing positive emotions is not a solo endeavor. Good social relations are a necessary condition for flourishing in life. Being with others, whether we know them well or not, is an extraordinarily reliable way to increase positive emotions. Social connections increase the likelihood of experiencing one of the 10 forms of positive emotions. This is not to say that spending time with others with whom we have warm and trusting relationships is not important. Rather, when we are interacting with and in the presence of others we are significantly more likely to receive a boost in positive emotions.
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Intentionally Cultivating Positive Emotions #5: Practicing Gratitude
Intentionally practicing gratitude
Practicing Gratitude
Hopefully, you haven’t forgot about this key resilience practice, and you’ve continued to purposefully pay attention to those things you are grateful for in your life. As we learned in Lesson 5, practicing gratitude can be an extremely powerful way to increase positivity and overall well-being. Gratitude is the felt sense of wonder, thankfulness, and appreciation for the small and big things that come along with life. Basically, it is the opposite of taking life for granted. Practicing gratitude is an intentional endeavor, which means we most purposefully find the time to reflect on what we are grateful for and engage in particular activities. There are a number of evidence based-strategies for practicing gratitude, including weekly gratitude journaling, thank you notes, gratitude letters, and gratitude visits. For more information on practicing gratitude, see Lesson 4.
Activity – think of the ways you brainstormed building positive emotions in your group, categorize which type they fall under
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Summary of this Lesson
Emotions have 3 goals: communicating to self, communicating to others, and to motivate for action
We as humans have a negative bias regarding emotions: meaning we tend to focus on the negative emotions compared to the positive ones
Emotions last a very short period of time – 60-90 seconds
Emotions are a full body response and there are numerous places within this response where skills can be used to regulate emotions
Cultivating positive emotions requires intentionality (mindfulness)
There are 5 main points of today’s lesson
Emotions have 3 goals: To communicate to ourselves that we need be aware that something is happening, to communicate to others regarding a situation, and to motivate our bodies to move or take action for adaptive reasons.
We have a negative bias towards the emotions that give us negative physiological sensations
Emotions only last a very short period of time. Why they seem to last longer is because we keep fueling the emotions via our thoughts
Emotions are a full body response, and if we are aware of that, we have numerous identified places to use our skills in managing our emotions
There are numerous ways that we can cultivate positives, and it is a matter of being aware and purposeful in acquiring or cultivating our positive emotions.
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Participation Week 7 Part 2
What is one way in which you will cultivate positive emotions for yourself this week.
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Mindfulness Activity
Participate
Snap, Crackle, & Pop
Similar to the earlier mindfulness exercise – this will also be a participate exercise called Snap, Crackle, Pop.
Stand up and get yourselves into groups of 6 to 8 people. Given it’s a participate exercise, we are going to through ourselves in
110%. So here is how this exercise works. The person who starts is going to say “snap” pointing to the person to the left of them by raising their right hand over their head at a 90 degree angle, or to the right of them using their left hand over their head at the same 90 degrees. The person who receives the point, then says “crackle” while pointing to the left or right of themselves by crossing their opposite arm across their chest. For example, the person who receives the snap, now says “crackle” while folding their left arm over their chest point to the person to the right of them. The person who receives the crackle, then says “pop” while pointing to any person in the circle, including across the circle.
Ok, Step 1: get in your mindfulness position – in this case standing up (computer laptops closed, phones put away, books closed)
Step 2: take a nice deep breath
Step 3: begin the exercise of participating in Snap, Crackle, Pop.
Do this exercise for 2:00 minutes – then debrief it by asking students to describe they experience – praising descriptions that are based on facts, and highlighting others that are based on judgment.
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How HAPPY are you feeling in this moment?
Rate yourself! 1-10
Observe what the emotion you are feeling right now.
If you aren’t feeling happy…notice what emotions are you feeling
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Activity
Scavenger Hunt! With your table group, try to do as many activities that cultivate positive emotions as possible in the next X minutes. Here are some examples:
Focus on small positives – name something small that was positive in your day
Acts of kindness – go to a nearby busy place and find someone to give a compliment to
Flow – immerse yourself in an activity you like (i.e. reading, a quick run) for a few minutes
Connect with others – call a friend whom you haven’t talked to in a bit to tell them you miss them
Gratitude – do a gratitude circle as a group
There’s a “take what you need” flyer in the class activities folder that students may want to hang up randomly on campus as their “acts of kindness”.
REMIND THEM TO COME BACK FOR THE LAST 15 MINUTES OF CLASS FOR DISCUSSION
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SHARE YOUR SCAVENGER HUNT PICTURES!
https://padlet.com/mef07/h2u5ic508ouw
You probably need to update the padlet for your class
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Observe your emotions again…..
Rate how happy you are feeling NOW.
Group Discussions
How did you happiness level change doing these cultivating positive emotions activities?
Which activity do you feel gave you the biggest “bang for your buck”?
What are other ways you can cultivate positives in your life?
Emotion Name Describe Emotions
And rate (0-5)
Vulnerability Factors PLEASE
Prompting Event #1 Problem Solving
Thoughts about the Event
Check the Facts Mindfulness of
Current Thoughts
Sensations, or Urges
Wave Skill Crisis Survival
Skills
Body Changes
TIP
Expression Face/Body
Action Behavior
Opposite Action
Consequences of Action Distress
Tolerance Skills
Model of Emotions
Inside the Body
Outside the Body
Prompting Event #2
ABC
Emotion
Name
Describe
Emotions
And rate (0-5)
Vulnerability
Factors
PLEASE
Prompting
Event #1
Problem
Solving
Thoughts
about the
Event
Check the Facts
Mindfulness of
Current Thoughts
Sensations, or
Urges
Wave Skill
Crisis Survival
Skills
Body
Changes
TIP
Expression
Face/Body
Action
Behavior
Opposite Action
Consequences
of Action
Distress
Tolerance Skills
Model of Emotions
Inside
the
Body
Outside
the
Body
Prompting
Event #2
ABC
