Emotion Regulation Skills - VIDEO 8 - QUIZ

Understanding and Overcoming the Fear of Public Speaking

• The speaker discusses his fear of public speaking and how it developed over time.

• He talks about how he tried to understand and cope with the fear, but it persisted despite gaining insight into it.

• He sought help from a behavior therapist who used exposure treatment and response prevention to help him overcome the fear.

• The therapist had him commit to giving several talks with limited preparation time, gradually reducing the amount of preparation time until he was giving talks with no preparation.

• The exposure treatment helped the speaker overcome his fear and become a better speaker.

• The speaker then introduces his model for understanding and regulating emotions, which consists of three panels: input, throughput, and output.

• The input panel consists of vulnerability and protective factors that are based on a person's history, biology, and context.

• The throughput panel is the process of regulating emotions, including the interpretation of events, the experience of emotions, and the expression of emotions.

• The output panel is the result of the emotion regulation process, which includes the behavior, thoughts, and physical sensations associated with the emotion.

• The speaker emphasizes the importance of understanding and managing the input panel to regulate emotions effectively.

• He suggests that this model can be applied to any repetitive emotion, not just the fear of public speaking.

• The speaker encourages listeners to consider their own emotions and vulnerability factors and to use this model to regulate them effectively.Understanding Emotion Regulation: The Three Panels of Experience

• Emotion regulation skills, such as the ABC please skills in DBT, aim to make individuals more resilient and better equipped to deal with their emotions.

• The left panel of experience is shaped by an individual's history, biology, and context, and influences how they respond to emotional stimuli.

• The middle panel is where the problem lies, as it is where the prompting event triggers interpretations and emotions, which in turn fuel urges.

• The prompting event is a real event that is intimately related to an individual's left panel, including their history and biology.

• Interpretations and emotions are key components of the middle panel, with interpretations often fueling emotions and vice versa.

• Urges are an essential part of emotions and are critical in changing emotional responses.

• The right panel is where an individual's expressions of emotion are shaped and influenced by their urges.

• The choice point in the third panel is critical, as individuals must decide whether their urge and emotion fit the facts of the situation and whether they will lead to positive outcomes.

• Envy is an emotion that can generate both healthy and problematic urges, with healthy urges driving ambition and problem-solving.

• Escapist urges, such as addiction, self-harm, and dissociation, are problematic and must be avoided to change chronic patterns of emotional response.

• To change emotional regulation, individuals must learn to feel their urges and decide whether they align with the prompting event and will lead to positive outcomes.

• Problem-solving involves going back into the prompting events of the middle panel and changing how an individual manages their emotions.Acting Opposite: Changing Emotions and Biology Over Time

• Overcoming fear of public speaking involves learning new skills and beliefs, such as trusting that what you have in your head will come out when you speak.

• Changing how you manage emotions involves regulating the third panel by staying with emotions, being mindful of interpretations, and problem-solving prompting events.

• Checking the facts alone may not be enough to address chronic and repetitive emotions, but acting opposite can help regulate emotions and change history and biology over time.

• The three panels model can be applied to all emotions, and exposure-based treatments can be effective for fear and anxiety-based disorders, OCD, PTSD, and phobias.

• Shame can be an invisible stranglehold on learning to change, but acting opposite can help regulate shame and overcome the urge to hide or cover up.

• Envy can be a vulnerable emotion prompted by comparisons and heightened competition, and addressing it involves understanding the history and biology that inform it.

• A prompting event for envy is noticing someone else getting credit or recognition for something you think you should have done.

• Envy can lead to cravings and thoughts of inadequacy, but acting opposite can help regulate the emotion and change history and biology over time.

• Overcoming envy involves channeling the urge to approach the situation with caution, being mindful of interpretations, and problem-solving the prompting event.

• Overcoming envy also involves understanding that becoming a Nobel Prize winner or achieving success in other areas may not change the underlying vulnerability to envy.

• The three panels model involves about 15 ingredients that maintain problematic emotions, and addressing them systemically can lead to lasting change.

• Overcoming emotions involves changing the relationship between the prompting event, interpretations, and automatic biologically-based emotions by acting opposite and staying in the middle panel.Dealing with Envy and the Three Panels

• The author discusses their struggle with envy and how it led to negative urges and inhibitions.

• Envy would cause the author to focus on what others had rather than their own accomplishments.

• This would lead to urges to discredit oneself and others, and to be stingy with praise and appreciation.

• The author believes that envy can be channeled positively into striving, but negative envy cannot solve the problem.

• The author suggests that the opposite action is necessary to escape negative envy.

• The opposite action involves crediting others, expressing appreciation, counting blessings, and practicing gratitude.

• The author acknowledges that going against negative envy can be difficult, but it is necessary to escape its control.

• The author suggests that practicing the opposite action consistently and fully is key to overcoming negative envy.

• The author sees therapy as a means of treating oneself and encourages others to take care of themselves.

• The author invites feedback and hopes that the discussion on envy is useful to readers.

• The author mentions being derailed by the pandemic but intends to continue sharing meaningful topics.

• The author expresses gratitude for those who stayed until the end of the podcast and for the positive feedback received.