Scribd Logo
Upload

Welcome to Scribd!

  • 334 views

    CWS SOS For Emotions Booklet PDF

    Uploaded by

    DianaOnu
    This document provides tools and strategies for managing emotions from the NYU Student Health Center. It discusses how emotions are a natural part of being human but can sometimes be difficult to regulate. It then offers various cognitive, behavioral, and mindfulness techniques for improving emotional health, such as keeping a feelings journal, relaxation exercises, challenging negative thoughts, improving coping skills, and building a support system. The goal is to help students better understand and cope with their emotions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    CWS SOS For Emotions Booklet PDF

    Uploaded by

    DianaOnu
    334 views23 pages
    This document provides tools and strategies for managing emotions from the NYU Student Health Center. It discusses how emotions are a natural part of being human but can sometimes be difficult to regulate. It then offers various cognitive, behavioral, and mindfulness techniques for improving emotional health, such as keeping a feelings journal, relaxation exercises, challenging negative thoughts, improving coping skills, and building a support system. The goal is to help students better understand and cope with their emotions.

    Original Title

    CWS_SOS_for_Emotions_Booklet.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides tools and strategies for managing emotions from the NYU Student Health Center. It discusses how emotions are a natural part of being human but can sometimes be difficult to regulate. It then offers various cognitive, behavioral, and mindfulness techniques for improving emotional health, such as keeping a feelings journal, relaxation exercises, challenging negative thoughts, improving coping skills, and building a support system. The goal is to help students better understand and cope with their emotions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    334 views23 pages

    CWS SOS For Emotions Booklet PDF

    Uploaded by

    DianaOnu
    This document provides tools and strategies for managing emotions from the NYU Student Health Center. It discusses how emotions are a natural part of being human but can sometimes be difficult to regulate. It then offers various cognitive, behavioral, and mindfulness techniques for improving emotional health, such as keeping a feelings journal, relaxation exercises, challenging negative thoughts, improving coping skills, and building a support system. The goal is to help students better understand and cope with their emotions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 23

    SOS FOR

    EMOTIONS

    TOOLS FOR
    EMOTIONAL HEALTH

    NYUStudentHealthCenter

    BE WELL.
    CARE FOR YOUR EMOTIONAL HEALTH!
    The one thing we all have in
    common as people is that we are
    emotional creatures. This is both a
    gift and sometimes a curse.

    The good news is that we can be


    active in maintaining and fostering
    our emotional health in good
    times and bad through a variety of
    practical strategies. It may seem like
    a lot of effort at first, but with time
    and effort it can be enjoyable and a
    big confidence booster!
    1

    WHAT DO YOU NEED HELP WITH


    IN MANAGING EMOTIONS?
    Set a GOAL!
    -- PREVENTION: Preparing and
    anticipating difficult times with
    better coping skills

    -- REGULATION: Learning how to


    use less harmful coping strategies
    when upset
    -- POST-RECOVERY: Learning to
    learn from bad experiences and
    improve coping
    -- WELLNESS SKILLS: Learning
    how to improve your emotional
    resilience

    FLIGHT OR FIGHT RESPONSE


    What can makes things even
    more complicated in managing
    our emotions is that when our
    balance gets thrown off, it can
    trigger a secondary stress
    reaction a fear response.
    FIGHT
    FLIGHT
    FREEZE

    EMOTIONAL DISTURBANCE CYCLE


    Negative Cycles - Positive Cycles
    With Emotional Regulation Skills, you can change a negative
    emotional cycle into a positive one... step by step... skill by skill.

    CONNECTING
    THE EMOTIONAL
    DYSREGULATION
    DOTS
    Take the mystery
    out of your
    emotions!

    TIPS
    To manage our emotions we can:

    1. Improve and strengthen our coping


    2. Change our thinking
    3. Engage in positive behaviors
    4. Respond to and care for our emotions
    5. Reduce stress as well as improve our
    stress tolerance

    BEHAVIORAL TOOLS
    Behavioral techniques are all about taking action.
    Here are some common ideas:
    Take a time out when
    overwhelmed
    Pace yourself when feeling
    stressed
    Ask for help when stuck
    Use problem-solving
    techniques when in a corner
    The idea is: To feel different,
    you have to do different.

    COGNITIVE TRAINING
    Ask New Questions

    Cognitive Techniques: Managing our self-talk gives us options


    when upset. Heres what a balanced conversation would sound
    like...
    What am I reacting to?
    What is it thats really pushing
    my buttons here?

    Am I jumping to conclusions?
    Is there another way of dealing
    with this?

    Is it fact or opinion?
    We all give situations and see

    things from our point of view.


    Broaden your perspective and
    consider the bigger picture.

    What meaning am I giving this situation?


    How important will this be 6 months from now?
    6

    COGNITIVE TRAINING:
    STOPP TECHNIQUE

    When feeling overwhelmed try STOPP!

    S Stop. Dont act immediately.


    T Take a deep breath.
    O Observe. What am I thinking right now?
    P Pull back. Zoom out. See the bigger picture.
    P Practice your skills.

    MINDFULNESS
    Most people miss out on paying
    attention to moments in the
    course of the day, which could
    provide stress relief, rest, or
    renewal.
    Learn how to tap into
    mindfulness skills to manage
    tough days.

    INTERPERSONAL SKILLS TRAINING


    Our relationships are a common source of emotional stress.
    Its easy to get into ruts on how we relate to others. Being
    more aware of how we relate and trying new things can be a
    great way to manage our needs and subsequent emotions.
    Here are some common DBT pointers...

    Ask for what you want


    Clarify what you need
    Learn the difference between being assertive
    versus agressive
    9

    DISTRESS TOLERANCE
    Managing and tolerating stress is an ongoing daily requirement.

    Riding the subway


    Taking a test
    Waiting to hear from a job
    application
    All require varying degrees
    of stress tolerance.

    IMPROVE THE MOMENT


    A good coping tool is to remember to improve the moment.
    Lets see how DBT defines this coping tool.
    I IMAGERY
    M Find MEANING in the situation
    P Engage in PRAYER or
    Meditation
    R RELAXATION

    O Take ONE thing at a time


    V Take a VACATION
    E ENCOURAGE through

    positive self-statements

    10

    SELF-SOOTHING TOOLS
    Soothing through the senses can often provide immediate
    comfort and distraction.

    Sounds:

    Listening to or playing music

    Smells:

    Aromatherapy or a relaxing bath

    Sights:

    Spending time outdoors

    Tastes:

    A pleasurable meal

    Activity:

    A positive, absorbing activity: arts &


    crafts or attending a performance

    Guided Imagery: VIsualizing a safe place

    EMOTIONAL REGULATION
    Anyone can feel many emotions in the course of any given
    day. Emotional Regulation teaches you how to smooth out
    the emotional roller coasters of difficult moments.

    11

    EMOTIONAL TOOLS
    A Feelings Journal

    A direct way to keep our emotions in check is to keep a feelings


    journal. Using a feelings list such as the one below can help us
    give a name to a sensation we may be stuck in. Using a feelings
    list can also help expand our emotional vocabulary for what we
    are going through.

    Anger
    bothered
    annoyed
    bitter
    angry
    irritated
    disgusted
    frustrated
    exasperated
    furious

    Joy
    content
    peaceful
    relaxed
    cheerful
    satisfied
    joyous
    excited
    ecstatic
    happy

    Sadness
    sad
    depressed
    distraught
    despair
    melancholy
    grief
    helpless
    hopeless
    miserable

    Hurt
    lonely
    homesick
    abandoned
    embarrassed
    shame
    guilt
    foolish
    humiliated
    hurt

    Fear
    uncertain
    worried
    anxious
    frightened
    scared
    nervous
    afraid
    terrified
    overwhelmed

    SKILL COPING OPTIONS


    When distressed, it can be helpful to remind ourselves of
    our options.

    12

    CHANGE OPTIONS
    What can I change?

    Environment

    Situation

    My Reactions

    How can I make the changes?


    What resources do I need?
    When can I do it?
    What do I do first?

    ACCEPT OPTIONS

    It is as it is.
    I dont have to agree with it or judge it as good or bad.
    I can always come back to it later.
    I can keep my options open.
    This is a normal body reaction.
    I dont have to fight it or try to stop it.
    It will pass.
    13

    LETTING GO OPTIONS

    Ask yourself:
    Is it worth it?
    Is this something I can leave or let go of and move on
    from this experience?
    Can I learn from this experience?
    What would I want to do differently next time?

    RADICAL
    ACCEPTANCE
    In DBT, we learn that to
    improve our emotional
    health, it is critical to both
    accept where we are at the
    moment and also take a
    step towards change.

    14

    15

    STRESS MANAGEMENT
    Active vs. Reactive

    AVOID CRASH - BURN - RECOVERY!


    Effective Stress Management
    includes:
    Inside-Out
    Ex: Walking
    Outside-In
    Ex: Meditation
    Low-Moderate-High Energy exertion
    Pick stress management activities
    that are doable and accessible.

    STRESS MANAGEMENT TOOLS


    Relaxation Response

    Why is it important to relax and how does it help


    emotional health?

    Reduces emotional fatigue


    Improves your ability to think clearly
    Helps with the energy reserve that problems require when
    trying to solve them
    16

    BREATHE

    Remember - coping can always start with taking a deep breath.


    It can be a simple yet powerful step to start your journey.

    CBT COACHING
    Memory Tools
    How can you remember to use your skills?

    Use a memory tool.

    Memory Tools:

    Associations

    Carrying notes with you

    Email reminders
    Ex: Use your phone!

    Enlisting support

    17

    POSITIVE ACTIVITIES
    In Positive Psychology, they promote an idea that we dont
    have to wait for life to get better to feel better.
    Make a commitment to try something new each week.
    Dont leave your mood to chance. Schedule positive activities.
    Be Creative - Dabble in a hobby!

    Quick Tip: NYU has over 200 clubs!

    MEDITATION:
    Take a time out! Give your brain a break.
    Formal Meditation
    Mindfulness
    Focusing - Felt Sense
    Prayer
    Time Out
    Meditative Activity
    Cleaning
    Painting
    Playing Music
    In the Zone

    18

    19

    FINDING YOUR
    FORMULA:

    Emotional Safety Plan


    What would your emotional
    safety plan look like?

    Warning Signs (Red Flags)


    Internal Coping Strategies
    External Social Support
    Making your environment safe

    LIFE LONG LEARNING:


    Relapse-Prevention
    Building healthy coping skills takes TIME and
    PRACTICE, PRACTICE, PRACTICE!

    Lapse...Relapse...Collapse
    Remember that once you commit to skills training...relapse
    is part of learning and it is also a way of falling forward,
    not backward.
    20

    NYU CWS Resources


    Relaxation Oasis
    www.nyu.edu/shc/relax

    Toolkits
    Groups
    Yoga Resources

    Wellness Exchange Hotline


    To speak with a counselor over the phone 7 days a week,


    24 hours a day, please call (212) 443-9999.

    Wellness Exchange Walk-in


    (no appointment necessary)

    If you would like to be seen immediately, you can attend


    Counseling walk-in hours. For times and locations, please view
    our website at www.nyu.edu/999/counseling.

    Student Health Center

    726 Broadway, 3rd and 4th Floors


    (212) 443-1000 www.nyu.edu/health health.center@nyu.edu

    Counseling and Wellness Services

    726 Broadway, 4th Floor, Suite 471


    (212) 998-4780 www.nyu.edu/counseling wellness.exchange@nyu.edu
    Wellness Exchange 24/7 Hotline: (212) 443-9999

    This publication was authored by:


    Reji Mathew, PhD
    NYU Counseling and Wellness Services
    Dialectical Behavior Therapy Clinical Team

    10/2012

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy