Homework Post 7: Managing Negative Emotions
Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills.
Skill Practice Reflection: Reflect on a time this past week where you used one of the emotion regulation skills (check the facts, opposite action, problem solving, riding the wave, self talk) when you were experiencing a negative emotion. Also think about how you cultivated positive emotions in your life in the past week. Include a response to the following prompts for a total of about 1 page double spaced (1/2 page for skills practice and 1/2 page for WOOP).
Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?
Cultivating Positive Emotions Skill: What is one thing you did this week to cultivate positive emotions? How did it work?
Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
WISH: What is something you wish to change in your future in terms of your ability to manage negative emotions and cultivate positive ones? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
OUTCOME: What would a specific outcome be if you were to live out the above wish?
OBSTACLE: What is an obstacle that will keep you from using the skills to manage negative emotion and cultivate positive ones? Name at least one internal barrier and one external barrier.
PLAN: What are your plans for overcoming these obstacles and barriers to using these skills? Make sure to include an if/then statement (i.e. If you face “obstacle x”, then you will do …) and then expand on how you will ensure you stick with that plan. Include specific steps!
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