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    Sos For Emotions: Tools For Emotional Health

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    Nik
    This document provides tools and strategies for managing emotions and maintaining emotional health. It discusses preventing and regulating difficult emotions, learning from bad experiences, and improving emotional resilience. Various cognitive, behavioral, and mindfulness techniques are presented to help change negative emotional cycles into positive ones, including relaxation, stress management, cognitive restructuring, interpersonal skills, and finding support resources. The overall message is that emotional health requires ongoing effort but that many practical strategies and skills can be developed to foster well-being.

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    Sos For Emotions: Tools For Emotional Health

    Uploaded by

    Nik
    193 views23 pages
    This document provides tools and strategies for managing emotions and maintaining emotional health. It discusses preventing and regulating difficult emotions, learning from bad experiences, and improving emotional resilience. Various cognitive, behavioral, and mindfulness techniques are presented to help change negative emotional cycles into positive ones, including relaxation, stress management, cognitive restructuring, interpersonal skills, and finding support resources. The overall message is that emotional health requires ongoing effort but that many practical strategies and skills can be developed to foster well-being.

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    SOS for Emotions

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    This document provides tools and strategies for managing emotions and maintaining emotional health. It discusses preventing and regulating difficult emotions, learning from bad experiences, and improving emotional resilience. Various cognitive, behavioral, and mindfulness techniques are presented to help change negative emotional cycles into positive ones, including relaxation, stress management, cognitive restructuring, interpersonal skills, and finding support resources. The overall message is that emotional health requires ongoing effort but that many practical strategies and skills can be developed to foster well-being.

    Copyright:

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

    Sos For Emotions: Tools For Emotional Health

    Uploaded by

    Nik
    This document provides tools and strategies for managing emotions and maintaining emotional health. It discusses preventing and regulating difficult emotions, learning from bad experiences, and improving emotional resilience. Various cognitive, behavioral, and mindfulness techniques are presented to help change negative emotional cycles into positive ones, including relaxation, stress management, cognitive restructuring, interpersonal skills, and finding support resources. The overall message is that emotional health requires ongoing effort but that many practical strategies and skills can be developed to foster well-being.

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    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

    2
    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!

    3
    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

    4
    5
    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. Here’s what a balanced conversation would sound
    like...

    • What am I reacting to?


    • What is it that’s 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. Don’t 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.

    7
    8
    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.
    It’s 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.


    Let’s 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 Joy Sadness Hurt Fear


    bothered content sad lonely uncertain
    annoyed peaceful depressed homesick worried
    bitter relaxed distraught abandoned anxious
    angry cheerful despair embarrassed frightened
    irritated satisfied melancholy shame scared
    disgusted joyous grief guilt nervous
    frustrated excited helpless foolish afraid
    exasperated ecstatic hopeless humiliated terrified
    furious happy miserable hurt 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 don’t 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 don’t 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 don’t
    have to wait for life to get better to feel better.

    Make a commitment to try something new each week.

    Don’t 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

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