Exploring Sadness & Numbness
Module III | Session Two
Overview
M3 | Session Two: Exploring Sadness & Numbness
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Defining Emotions
Emotional Management
Emotional Intervention
Session Skill: Emotional Protocol
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What Exactly Are Emotions?
Emotions can be defined as psychological states that comprise thoughts and feelings, physiological changes, expressive behaviors, and inclinations to act. The precise combination of these elements varies from emotion to emotion, and emotions may or may not be accompanied by overt behaviors. This complex of states and behaviors is triggered by an event that is either experienced or recalled.
What is Emotional Management?
Emotional management relates to what things you take responsibility for, and what you do not.
You are responsible for your own words, actions, thoughts, or feelings.
You are NOT responsible for others’ reactions, words, actions, thoughts, or feelings.
Emotions are capable of triggering distinctive bodily changes and behaviors.
Emotions vary; some are short-lived (e.g., anger), others are long-lived (e.g., grief), and some emotions are occurrences (e.g., panic).
Ultimately, emotion management can be summarized into two core principles: Authenticity and Containment.
Authenticity is being in touch with your feelings and assertively communicating them.
Containment refers to respecting the authenticity and boundaries of others.
Emotional Management is recognizing your emotions in process and intervening.
Emotional Protocol
Now that we know our train of thought, feeling, and action, what you do with this knowledge is your emotional management. You can now change this chain of events to have a more desirable outcome!
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Step 1
As A Situation Unfolds | Notice Your Feelings
Remind Yourself:
You can't control the situation, and your emotions are valid. Do not invalidate your emotions.
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Step 2
Challenge Your Interpretation | Notice Your Emotional Manifestation
Remind Yourself:
The earliest phase you can step into this process is with your interpretation! Engage in Grounding Exercises, Review Affirming Beliefs, Challenge Possible Cognitive Distortions.
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Step 3
Be Mindful Of The Moment You Are In | Observe Your Urges To Act
Remind Yourself:
Once you challenge your previous reactions, attempt to practice some mindfulness exercises. Practice “What” and “How” Skills.
Session Skill
Emotional Management
Think of a recent situation where you were sad.
Journal What Happened
What were your emotional reactions?
What was your interpretation of the situation?
Now, replay the situation in your mind and follow the steps below:
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Step 1
As A Situation Unfolds | Notice Your Feelings
Remind Yourself:
You can't control the situation, and your emotions are valid.
Do not invalidate your emotions.
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Step 2
Challenge Your Interpretation | Notice Your Emotional Manifestation
Remind Yourself:
The earliest phase you can step into this process is with your interpretation! Engage in Grounding Exercises, Review Affirming Beliefs, Identify Possible Cognitive Distortions.
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Step 3
Be Mindful Of The Moment You Are In | Observe Your Urges To Act
Remind Yourself:
Once you challenge your previous reactions to attempt to practice some mindfulness exercises. Practice “What” and “How” Skills.
Do an emotion check (M2:S5) and create a possible cognitive reframe (M2:M4) that you can use should the situation arise again.