Emotion Regulation Skills - VIDEO 5 - QUIZ

Reasons why it's hard to regulate emotions

• The podcast started in September 2017 in collaboration with NEABPD and the support of Perry Hoffman and Mark Pierce.

• The podcast is aimed at two populations: those who know DBT and those who don't.

• The podcast aims to bring skills, strategies, and principles from the world of DBT to help people with emotional dysregulation.

• Emotions love themselves, meaning they tend to perpetuate themselves and make it hard to regulate them.

• The handout number five in the emotion regulation module of DBT presents the architecture/anatomy/infrastructure of emotions.

• It's important to have awareness of emotions and what perpetuates them, especially if they are difficult to change.

• The model of emotions is sequential, but emotions happen all at once, like an orchestra playing different sections at the same time.

• Vulnerability factors make a person vulnerable to emotional triggers; the first category is biological factors, such as psychiatric diagnoses.

• The second category of vulnerability factors is environmental factors, such as traumatic events or invalidating environments.

• The third category of vulnerability factors is learned behaviors, such as coping strategies that don't work or emotional avoidance.

• Prompting events are the second factor in the model of emotions, and they trigger an emotional response.

• The third factor in the model of emotions is the interpretation, which can either intensify or reduce the emotional response.Factors Affecting Emotion Regulation

• Biology plays a huge factor in regulating emotions, as psychiatric diagnoses, sleep disturbances, nutrition, and lack of exercise can all interfere with emotional regulation.

• Psychological history, such as trauma, loss, or invalidation, can also render a person vulnerable to emotional dysregulation.

• The context in which a person is in can also affect emotional regulation, as certain situations or triggers can be dysregulating for some individuals.

• Prompting events, encounters with reality, can trigger intense emotions, and it is important to be aware of them and manage them effectively.

• Attention regulation is a valuable life skill in regulating emotions, as shifting attention to different aspects of a prompting event or downplaying it can help regulate emotions.

• Emotions are at their core a bodily response, with bodily sensations such as tension, heart rate, and sinking stomach being key components of emotional responses.

• Awareness of bodily sensations can help regulate emotions, as bodily sensations can provide clues to emotional states and help individuals identify and manage their emotions.

• Mindfulness practices, such as meditation or deep breathing, can help regulate emotions by increasing awareness of bodily sensations and improving attention regulation.

• Cognitive reappraisal, such as reframing negative thoughts, can also help regulate emotions by changing the meaning and interpretation of a situation.

• Emotional suppression, or trying to avoid or ignore emotions, can be ineffective in regulating emotions and can lead to negative consequences such as increased anxiety or depression.

• Emotion regulation is a skill that can be developed and improved over time through practice and seeking support from mental health professionals.

• Effective emotion regulation can lead to improved mental health and well-being, better relationships, and increased resilience in the face of challenges.Factors that make it hard to regulate emotions

• Emotions have a bodily response that is unique to each individual.

• Lack of awareness of the body can make it difficult to regulate emotions.

• Thoughts and interpretations can perpetuate emotional responses.

• Action urges are built-in, powerful, and instantaneous responses that recruit the entire self towards an end.

• Expression of emotions through facial expressions, body language, actions, and words is an important factor in regulating emotions.

• The world around you may reinforce your emotional expressions and perpetuate emotional responses.

• Having skills to regulate emotions is important in managing emotional responses.

• Certain prompting events can trigger emotional responses.

• Biology and genetics play a role in emotional responses.

• Contextual factors, such as culture and upbringing, can influence emotional responses.

• Emotions are not necessarily the same for everyone and can be influenced by personal experiences.

• The ability to recognize and label emotions is important in regulating emotional responses.Understanding and Dealing with Emotions: The Importance of Skills Training

• The speaker reflects on the lack of emotional skills training when he was younger and the benefits of having these skills.

• Emotional skills can help individuals transform their emotional experiences instead of being trapped in them.

• The podcast focuses on the model of emotions, which is like the architecture or anatomy of an emotion.

• Understanding the components of emotions and how they interact can help individuals break down and address chronic emotions such as anger, shame, fear, or sadness.

• Individuals can assess each component of an emotion and determine if it perpetuates the problem or if it is okay.

• Certain problematic components, such as obsessive thinking or impulsive behavior, may require additional training to address.

• The next podcast will feature three therapists from Clearview Treatment Center in Los Angeles, who will discuss practical ways to use the model of emotions to address emotional issues.

• The therapists have years of experience in skills training and will provide concrete examples.

• The speaker encourages listeners to get vaccinated when their turn comes to help make everyone safer.

• The speaker concludes the podcast four minutes early.

• The importance of emotional skills training is emphasized throughout the podcast.

• The speaker hopes that listeners find the podcast helpful and wishes them safety and wellness.