Regulate Emotions (Part III)
Goal
To regulate emotions and avoid being overcome by your emotional mind.
Self-Statements to Help Regulate Emotions (Fulton State Hospital, p. 48)
Say the following statements to yourself when your emotion-mind is charging up:
What’s the worst that can happen? And based on my experience, and NOT on my emotions, how likely is that to happen?- Feelings are sometimes painful, but are time-limited.
- It will get easier each time I practice.
- My success is measured by taking skillful action, not by whether I was anxious when I did it.
- I’m not going to let a lapse get in my way. I’m going to continue making progress towards my goal.
- Feeling as though I can’t do it is NOT the same as not being able to do it. Stick to the plan.
- Good job-I’m staying in the situation, even though it’s hard.
- It’s a sign of strength to ask for help in an effective way.
- Knowing when to ask for coaching is a skill in itself.
- My feelings are not right or wrong, they just simply ARE.
- My painful emotions happen for a reason and provide me important information and direction.
- Urges are a natural part of emotions and of being human. Having an urge does not mean that I have to DO anything at all.
Reduce Vulnerability Exercise (Fulton State Hospital, p. 51)
Instructions: In order to reduce the risk of painful emotions controlling you, maintain healthy habits. Healthy habits help with managing mood swings, depression, anger, or irritability. Work on the following “STRONG” skills. Tell someone you trust what your goals are, and monitor your progress.
Sleep as much as you need - not too much, not too little.
Take medications your doctor prescribes. When sick take care of yourself.
Resist using street drugs or alcohol.
Once a day, do something that gives you a feeling of being in control, mastering your world.
Nutrition - eat a balanced diet, don’t over or under eat. Don’t make decisions about food based upon your emotional state at the time.
Get exercise - try to do 20 minutes a day.