ECONOMIC HARD TIMES: A TOOLKIT FOR REGULATING

EMOTION WHEN EVERYTHING SEEMS OUT OF CONTROL

Together We Can April Naturale, PhD

Lafayette, LAOct. 6, 2010

GOALTo introduce techniques and skills

to regulate out-of-control emotions and behaviors and to reduce stress responses such as anxiety, anger and substance abuse

OBJECTIVES To be able to identify the mechanisms of

thinking that allows one to regain control of emotions

Learn how emotion regulation techniques and cognitive restructuring are utilized to decrease anxiety

To be able to explain emotion regulation techniques and provide self control tips to clients

UNDERSTAND THIS THOUGHTS CAUSE FEELINGS

EVENTS HAVE NO EMOTIONAL CONTENT

IT IS YOUR INTERPRETATION THAT CAUSES YOUR EMOTIONS

EMOTION REGULATION Recognizing Out-of-Control Emotions Learning Techniques to Decrease Over-

Emotional Responses - Communications - Thinking Processes - Activities Employing Help

COGNITIVE RESTRUCTURING A technique to modify unrealistic beliefs

and automatic thoughts that lead to disturbing emotions and impaired functioning

Based on concept of ‘problematic thinking styles’

Goal is to identify and challenge problematic thinking and adopt more balanced pattern of thinking

Balanced thinking should lead to positive emotional and behavioral change

8 PROBLEM THINKING STYLES Filtering: focus on the negative Polorization: black and white; all or none Overgeneralization:stretch to conclusions Mind Reading: assuming you know Catastrophizing: expecting the worst Magnifying: exaggerating Personalization: it’s all about you Shoulds: unrealistic and inflexible rules

THE 5 STEPS Identify the situation Identify the strongest feeling Identify the thought/problem

thinking style Challenge the problem thinking Make a decision/Action Plan

ARE YOU READY? Identifying a key issue Consider personal vs. imagined scenarios Prepare for emotional responses

EXERCISE #1 First try to identify what type of

thinker you are most of the time

Identify a problem situation Identify your automatic thoughts

Assign the problem thinking style

CHALLENGING THOUGHTS Is your thinking accurate/Is it helpful What facts do you have in support of your thinking What facts do you have against your

thinking What is the evidence

OBJECTIVITYIs there another way to look at the

situationIs there another explanationHow would someone else view thisAre my thoughts based on feeling

rather than fact

REFRAMING Am I taking too much responsibility or control Am I overestimating risk-What is the most realistic thing that would happen if my fear is true Am I underestimating what I can do to manage Are there other ways to handle this problem

MAKE A DECISION/ACTION PLAN

Decide if facts support you or not Decide if your thought is accurate or not Can you convince another person If your thoughts are unsupported, develop new, more accurate balanced thoughts If your thoughts are supported, develop an action plan to address the problem

ANXIETY

Chronically anxious about future dangers or threats Always making negative predictions Overestimating probability of bad things happening Repetition of same worries over and over Difficulty finding solutions to problems

ANXIETY MANAGEMENT Relaxation Risk Assessment Anxiety Exposure Anxiety Behavior Prevention Anxiety Coping

COGNITIVE COPING Thought Stopping Thought Insertion Cognitive Restructuring Positive Self Talk

ANGER MANAGEMENT TECHNIQUES

Identification of Blame Owning Emotions Appropriate Assertiveness Honest Appraisal‘I’ Statements

ANGRY VS. ASSERTIVEPERSONALITY STYLES

Passive Aggressive Passive-Aggressive Manipulative Appropriately Assertive

“I” STATEMENTS I feel…(describe specifically) About or when this happens (what was the situation)

Because (if you want to) Be honest Be respectful Identify what you would like to do to achieve the outcome you want

SUBSTANCE USE AND ABUSE Substance use increases after traumatic events: In some cases, it turns into abuse

This creates potential health and public safety problems

It also increases the risk for incidents

of domestic violence

COUNTERACTING ABUSE Know the warning signs Find a buddy, a sponsor, a friend Set up a signal Go back to meetings Bring someone new into recovery Journal, exercise, sing, knit

AT HOME

Promote an atmosphere where attention

to one's emotional state is acceptable and encouraged

rather than stigmatized, invalidated, disregarded or

ignored.

REDUCING STRESS DURING TOUGH TIMES: PRIORITY SETTING & PLANNING

Family Meetings: Daily Assignments,

Plans and Concerns Child Care and Pet Care Shared Calendar and Reminder System Have Expectations Communication and Contact Plans Review and Practice

RESOURCE ALLOCATION Know your Budget Apply Restrictions as Appropriate

Initiate Simple Interactive Activities Suggest Neighborhood Events Plan Family Outings Vacation close to home

FOR PRIVATE OR MORE SERIOUS CONCERNS

Draw Upon Your Spirituality and Personal Beliefs.

Take Advantage of -Specialized Programs -Faith-Based Counseling -Employee Assistance Programs

AND ABOUT THE CHILDRENListen and Talk, Encouraging them to

Ask Questions.Provide Comfort and Reassure Them

They Will Be Safe. Encourage them to discuss how they

have been affected by what is happening.

Talk on their level. Don’t get too technical.

Find out what frightens them.

TALKING TO THE CHILDRENFocus on the positive. Reinforce

the fact that most people are good/safe.

Remind Your Child of Our Heroes.

Pay Attention to Your Children’s Play/Drawings.

Clarify Any Misconceptions. Spend Dedicated Time.