MANAGING DIFFICULT EMOTIONS

• Mental health involves thoughts, emotions, and behavior, affecting how we think, act, and feel
• Emotional health allows us to control thoughts, feelings, and actions, be aware of emotions, deal with positive and negative emotions, and feel good about ourselves
• Poor mental health can impact relationships with others, communication, organization of thoughts, concentration, adaptation to change, and daily activities
• Emotions:

  • Guilt
  • Unworthy
  • Upset
  • Distress
• Behaviors:

  • Lash out
  • Punish self
  • Avoid others
  • Use alcohol or substances
• Thoughts:

  • Negative outlook on life, such as "I'm a bad person"
• The Red, Green & Blue Zones:

  • Too Much (Hyperarousal): Emotion is overwhelming, leading to impulsive and reactive behavior
  • The Zone: Accepting and tolerating emotions, allowing for clear thinking and decision-making
  • Too little (Hypoarousal): Emotion is shut down, resulting in feeling slow, empty, disconnected, numb, and lacking motivation
• Grounding Technique (5-4-3-2-1):

  • Focus on breath and practice anywhere at any time
  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste
• TIPP - Managing Extreme Emotions:

  • TEMPERATURE: Wash face with cold water or hold ice pack to face for 30 seconds
  • INTENSE EXERCISE: Aerobic exercise like walking fast, running, jumping jacks, or dancing
  • PACED BREATHING
  • PROGRESSIVE MUSCLE EXERCISE
• • STOPP:
  • (S) Stop and Step Back
  • (T) Take a Breath
  • (O) Observe thoughts and feelings
  • (P) Pull Back and put things in perspective
  • (P) Practice what works for the situation