Emotional regulation the thinkingfeeling

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1 session 6 Emotional regulation the thinkingfeeling link Included in this session are: Activity 1. Thought or feeling? Activity 2. Linking thoughts and feelings Activity 3. The role of helpful thinking Reflection Home tasks beyondblue session 6 67

2 activity 1 Thought or feeling? Put a tick in the column to show whether you think each statement is a thought or a feeling. Thought Feeling I am a good person Angry Guilty I can do this I am too fat Happy I am quite good at soccer Sad I have several friends I don t like eating eggs Afraid I enjoy watching TV Love I am hopeless at tennis Nobody likes me That dog is going to bite me Feelings can be described in one word and come from inside you. Thoughts are the words or pictures that go through your mind. 68 beyondblue session 6

3 activity 2 Linking thoughts and feelings 1. In pairs, read through the list of situations below. 2. For each situation, discuss and identify how you would feel in the same situation. Write the feeling in Part A. You and your partner may have different answers. That s OK. Remember, people often feel differently about the same situation. 3. Then read the two thoughts in Part B of each situation. In pairs, discuss how you would feel if you had these different thoughts in relation to the situation. Write your feeling below each thought. List of situations Situation 1. As you walk past a group of people in your class, they start laughing. PART A: How might you feel if the situation happened to you? Record your emotions in the space below: PART B: Thought 1: Someone s just told a good joke. I d like to hear it. Thought 2: I bet they re laughing at me. I ll never fit in in this class. beyondblue session 6 69

4 Situation 2. You ve arranged to meet your friend at the shopping centre, but you ve been waiting for half an hour. PART A: How might you feel if the situation happened to you? Record your emotions in the space below: PART B: Thought 1: I bet Claire/John s not going to turn up. I knew she/he didn t really want to meet me. Thought 2: Claire/John must have missed the bus. Situation 3. A teacher you like walks past in the corridor and you say good morning, but she doesn t say anything. PART A: How might you feel if the situation happened to you? Record your emotions in the space below: PART B: Thought 1: She just ignored me. I must have done something really wrong. Thought 2: She must have a lot on her mind this morning. 70 beyondblue session 6

5 Situation 4. You train really hard to get into a school sports team, but come second-last in the selection trials. PART A: How might you feel if the situation happened to you? Record your emotions in the space below: PART B: Thought 1: That was not good. I am going to have to work really hard in this next trial if I am going to make the team. Thought 2: I m no good at anything. I don t know why I bothered training. Key messages You can change the way you feel by changing the way you think. beyondblue session 6 71

6 activity 3 The role of helpful thinking 1. Read through the list of situations below. 2. Underneath each situation is an example of a negative thought someone might have if the situation/event happened to them. 3. For each negative thought: a. identify how the thought would make you feel; b. think of a more positive or helpful alternative thought; and c. identify how the more helpful thought would make you feel. Situation 1. The teacher asks you to wait behind to discuss your Maths homework. You found the homework difficult. Negative thought: I can t do anything right. I am probably going to be in real trouble. I may as well give up. Write a more positive/helpful thought. 72 beyondblue session 6

7 Situation 2. You buy a new outfit for a party and a friend says, Wow, that s really different! Negative thought: He/she hates my new outfit! Everyone will laugh at me at the party. Write a more positive/helpful thought. Situation 3. You ask a boy/girl you like if they would like to go with you to the movies on Friday night, and they say sorry they re busy on Friday. Negative thought: I should never have asked. He/she probably doesn t even like me. Now he/she will tell everyone about this and I will look really stupid. Write a more positive/helpful thought. Situation 4. You want to go out to the movies with some friends but your parent(s) say that you can t go because you have to stay in and finish a school project that is due in tomorrow. Negative thought: This is terrible. I hate my mother/father. They never let me do things. They are always interfering in my life. I will lose all my friends if I don t go. Write a more positive/helpful thought. How would this thought make you feel? Key messages Helpful thoughts help you cope with difficult events and emotions. beyondblue session 6 73

8 Reflection Look back over your activities diary completed as last week s home task. Pick one or two examples of when you were feeling your best or when you were feeling your worst. What you were thinking when you had those feelings? Do you think that your thoughts could have influenced how you felt? If so, how might these thoughts have influenced your feelings? 74 beyondblue session 6

9 Home tasks Over the next week continue to complete an activity diary (at the end of this section). You are asked to record what you were doing when you were feeling your best and when you were feeling your worst, as well as the emotion you felt, and the strength of the emotion using the Feelings Thermometer. This time you also need to record what you were thinking at the time when you experienced the feeling. beyondblue session 6 75

10 Message bank You can change the way you feel by changing the way you think. Helpful thoughts help you cope with difficult events and emotions. Your own text 76 beyondblue session 6

11 My activities and feelings and thoughts diary (example) BEST feeling of the day Day What were What feeling? What were you doing? Rating (1 10) you thinking? WORST feeling of the day What were What feeling? What were you doing? Rating (1 10) you thinking? Monday Shopping for new Happy I really like it Arguing with my Angry She can be really clothes with my 8 when we get sister 7 spoilt and cranky sister along well together Tuesday Watching TV with Happy I m pleased that Washing up Bored This is so boring my parents 7 we are watching 5 a show I like Wednesday Playing soccer after Happy I really love being Trying to write an Worried I don t know how to do school 9 outside and active assignment for 9 this. I ll never get it English done Thursday Eating Chinese Happy I don t mind Chinese, Tidying my room Nothing much I wish my room would take-away with my 6 but I prefer pizza 5 keep itself tidy so I family didn t have to Friday Watching TV with Relaxed I really like when I Handing in my Worried I don t know why I my friends 8 don t have any work English assignment 7 bother I m no good to do at English Saturday Playing soccer for Excited I can t believe that I Going shopping with Bored I really like Gran, but school B team 8 was picked for the Gran 3 she spends too long team looking at boring things Sunday Going to the movies Happy I ve really been looking Going for a family Bored Why do we all have to 9 forward to seeing walk 4 get healthy I d this everyone prefer to watch TV says it is great beyondblue session 6 77

12 My activities and feelings and thoughts diary BEST feeling of the day Day What were What feeling? What were you doing? Rating (1 10) you thinking? WORST feeling of the day What were What feeling? What were you doing? Rating (1 10) you thinking? Monday Tuesday Wednesday Thursday Friday Saturday... Sunday 78 beyondblue session 6

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