PDF Archive

Easily share your PDF documents with your contacts, on the Web and Social Networks.

Share a file Manage my documents Convert Recover PDF Search Help Contact



Emotion Regulation.pdf


Preview of PDF document emotion-regulation.pdf

Page 1 23458

Text preview


;l' I o;t) i,
,*i

$

$

;

tmp end

St,e'p:

iffi"as:i}(

Don't act immediately, Pause.

tr

$

t

ffake a tsreath

r

Notice your'breath as you breathe in and out.

il

I
t
t
t
t
I

Sbserve
What am I thinking and feeling?
What are the words that my mind is saying?
Is this fact or opinion? Helpful or unhelpful?
Where is my focus of attention?
What metaphor could I use? (mountain, tunnel, playground bully,
thought train, beach ball, passengers on the bus)

I

t
I

i
t
I
I

Pu[t Back: trut

im s@rrle Fen"spectIve

See the situatlon as an outside observer.

Wlat would a fly on the wall

see?

Is there another way of looking at it? What's'the helicopter view'?
What would someone else see and make of it?
What advice would I give to someone else?
What meaning am I giving this event for me to react in this way?
How important is it right now, and will it be important in 6 months?
Is my reaction in proportion to the actual event?

I

I
I
I
Is
t

Practlce what worlrc
Do what works, what is most helpful.
Play to your Principles and Values.
Will it be effective and appropriate?
Is it in proportion to the event?
Is it in keeping with my values and principles?
What will be the consequences of my action?

What is best for me and most helpful for this situation?

t
il
&

i

Adapted from Ciarrochi & Eailey 2OOB (1)

'SfCpP'skiJJ infrods€es a Se{r'c& a,qC effEcfire mef$od fo distance oursetrues froam oc.rr
fo dfsf,'essim6r sr'frraf,,rslrs, im ordgr fo aehfeve a beff,er @&sf€o{we.

emofr'om,a/ reacfr'o,ms

u

{

r7 M;.halla

Artroc 9, f arnl l/irtvaa

Tha floridar

?hl 1

l- "'