Happiness Isn't Brain Surgery
Happiness Isn't Brain Surgery
008d -Emotion Regulation Part 4

Dialectical Behavior Therapy Techniques
Emotion Regulation
Presented by: Dr. Dawn-Elise Snipes  Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
Author: Journey to Recovery (2015) & Happiness Isn’t Brain Surgery (2017)
~    Define emotion regulation
~    Identify why emotion regulation is important and how it can help you
Emotion Regulation
~    Is useful for anyone
~    Increases present focused emotion awareness
~    Increases cognitive flexibility
~    Identifies and prevents patterns of
~    Emotion avoidance
~    Emotion-driven behaviors
~    Increases awareness and tolerance of emotion-related physical sensations
~    Uses emotion focused exposure procedures
Identifying Obstacles to Changing Emotions
~    Biological factors
~    Organic
~    Brain abnormalities
~    Trauma induced brain damage
~    Situationally caused by
~    Chronic stress
~    Addiction
~    Sleep deprivation
~    Nutritional problems +/-

~    Mitigation
~    Some days you just won’t be 100%  What can you do to be kind to yourself so you have the resources to deal with the must dos?
~    When I am having an off day, to be good to myself, I will…
~    By being kind to myself, I am preventing emotional distress which…
~    Time Management
~    Make a list of everything you need/want to do this week
~    Cross off anything that doesn’t have to be done this week
~    Highlight everything that MUST get done
~    Identify people that can help
~    Identify any short-cuts to make it more do-able
Identifying Obstacles to Changing Emotions
~    Skills factors
~    Cognitive responses
~    Unhelpful thoughts
~    Pessimism
~    Behavioral responses
~    Inability to tolerate distress
~    Inability to delay acting on urges
~    Identify 2 positive things you can tell yourself for each of the following types of stressful situations
~    Loss of control/the unknown
~    Failure/rejection
~    Safety threats

Identifying Obstacles to Changing Emotions
~    Environmental Factors
~    People
~    Places
~    Things

~    Identifying and overcoming obstacles to changing emotions (one page for each)
~    Identify all of the people who cause stress in your life
~    How can you deal with that?
~    Identify all of the people who buffer stress in your life
~    How can you nurture that?
~    Identify common stressful situations/things and places
~    How can you make them less stressful?
~    Emotion regulation helps people become more aware of their emotional states throughout the day
~    Obstacles to changing emotions include biological, skills and environmental factors
~    All obstacles can be traversed…
~    Prevent as many as possible
~    Find ways to work with or around the ones that are not preventable.
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