Emotion Regulation 10
Changing your emotions by acting the opposite way
Fear
- Do that what you are afraid of.. AGAIN, AGAIN,AND AGAIN.
- Approach events, places tasks, activities, and or people that you fear.
- DO things that give you a feeling of CONTROL and COMPETENCE.
- When you feel overwhelmed, make a list with small steps you can do. Then DO THE FIRST THING ON THE LIST.
Guilt or Shame
When either of them emotions is correct for the situation.
- CORRECT what you did wrong.
- Say that you are sorry; APOLOGIZE.
- FIX THINGS; Do something nice for the person you have hurt or if that’s not possible, for someone else.
- ATTEMPT not to make the same mistake again in the future.
- ACCEPT the consequences with elegance
- LET IT GO after.
Guilt or Shame
When the emotions are not correct for the situation.
- Do that what made you feel guilty or ashamed AGAIN, AGAIN AND AGAIN.
- APPROACH these situations. do NOT AVOID.
Sadness or Depression
- Become ACTIVE, APPROACH, do NOT AVOID.
- Do things that give you a feeling of COMPETENCE AND SELF-CONFIDENCE.
Anger
- AVOID the person you are angry at carefully, instead of attacking him/her.
- AVOID thinking about the situation and person.
- Do something NICE instead of something mean and attacking.
- Imagine your SYMPATHY AND EMPATHY for the other person instead of blame.
