MODULE 1: DISSOLVING Lesson 3: Emotion Regulation How to Use This GLOW SHEET: 1.) Watch the corresponding video, then grab a journal or open a fresh online document to do your Glow work. These PDFs are not editable by design. They’re here to guide your understanding and transformation. Our vote? Write it out because studies have shown that writing out thoughts, ideas and brainstorms long hand can be significantly more helpful to the educational experience than typing. 2.) Print it out or save it somewhere handy. Refer back anytime you need to remember these powerful concepts . 3.) This information can take some time to understand and implement. Please be patient with yourself. If you have any questions ask in the Community Forum or monthly live Q & A with B! We're here to help! If you have any trouble with your GLOW SHEETS, please write support@youarecomplete.com ASAP so we can help you out. Lesson 3: Emotion Regulation © You Are Complete LLC 1 THOUGHTS BEHAVIOR FEELINGS Definitions: C o g n i t i v e B e h a v i o r a l T h e r a p y ( C B T ) a s s e r t s t h a t y o u r t ho ught s, f e e l i n g s a n d b e h a v i o r s a r e i n t e r c o n n e c t e d a n d t h a t b y c ha nging o ne o f t h e m y o u c a n e f f e c t i v e l y r e g u l a t e y o u r e m o t i o n s . C B T is e m p i r i c a l l y s u p p o r t e d a n d h a s b e e n s h o w n t o e f f e c t i v e ly he lp p e o p l e o v e r c o m e a w i d e v a r i e t y o f m a l a d a p t i v e b e h a v io r s. T h o u g h t s : W h a t y o u t h i n k o r b e l i e v e a b o u t a s i t u a t i o n . Y o ur p e r c e i v e d i n t e r p r e t a t i o n o f t h e e v e n t . I . e . “ I d i d s o m e thing w r o ng. ” “I cannot trust my judgement.” F e e l i n g s : H o w y o u f e e l a b o u t t h e s i t u a t i o n . F e e l i n g s a re no t a lw a y s b a s e d i n l o g i c a n d a r e s e n s a t i o n s t h a t a r e e x p e r i e n c e d in y o ur bo dy . I.e. Anxious, fearful, angry, joyful, calm. B e h a v i o r : Y o u r a c t i o n s o r b e h a v i o r s i n r e s p o n s e t o y o ur t ho ught s a n d f e e l i n g s a b o u t t h e e v e n t . I . e . P r o f u s e l y a p o l o g i z e , a v o id t he person, spend money. Lesson 3: Emotion Regulation © You Are Complete LLC. 2 Think about a challenging situation then complete the sections below to discover how your thoughts, feelings and behaviors impact each other. Unhelpful Thoughts Helpful Thoughts THOUGHTS i.e. I did something wrong. i.e. I'm doing the best I can. BEHAVIOR FEELINGS Unhelpful Behavior i.e. nail biting Unhelpful Feelings i.e. anxious, mad Helpful Behavior i.e. deep breathing Helpful Feelings i.e. calm, confident Lesson 3: Emotion Regulation © You Are Complete LLC. 3
Enter the password to open this PDF file:
-
-
-
-
-
-
-
-
-
-
-
-