Slide Transcription for Coping Skills Seminar: Managing Emotions
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1 Slide Transcription for Coping Skills Seminar: Managing Emotions Coping Skills Seminar Managing Emotions Counselling & Psychological Services University of Waterloo Disclaimer The information on the University of Waterloo site is not intended as a substitute for medical professional help or advice but is to bused only as an aid. A physician should always be consulted for any health problem or medical condition. The University of Waterloo expressly disclaims all warranties and responsibilities of any kind, whether expressed or implied, for the accuracy or reliability of the content of any information contained in this seminar, and for the suitability, results, effectiveness or fitness for any particular purpose of the content. You are solely responsible for your use or reliance on such information and any foreseeable or unforeseeable consequences arising out of such use or reliance. In no event will the University of Waterloo be liable for any damages resulting from the use of or inability to use the content, whether based on warranty, contract, tort or other legal theory, and whether or not the University of Waterloo is advised of the possibility of such damages. In This Seminar You will learn how to Manage your emotions through distress tolerance skills, mainly o distraction; o self-soothing; and o improving the moment You will learn a relaxation exercise. Safe Place Guided Imagery Why Focus on Emotions? Emotions are natural reactions to positive and negative events that happen in our dayto-day lives.
2 Sometimes emotions can feel out of control. Why Focus on Emotions? Imagine that you re in the PAC waiting to begin an exam that you don t feel prepared for. If you emotions start to feel out of control (e.g., stress, anxiety, etc.) you may not be able to concentrate on writing the exam. If you can keep your emotions under control, you will increase your chances of success. Emotion-Focused Strategies Involve taking steps to manage emotional reactions to a situation that is causing distress. Most appropriate for situations which we cannot change. Distress Tolerance Is the ability to withstand intense emotion Is an important skill because many things in life can lead to intense emotional reactions Inability to tolerate the emotion can lead to the use of ineffective coping strategies Distress Tolerance Strategies Set of tools to help manage intense emotional states Will not eliminate emotional pain or distress, but will temporarily stop you from thinking about your pain or distress Give you time to calm down before dealing with the problem to help prevent you from doing something to make the situation worse Distress Tolerance Strategies Distraction Different from avoidance o (E.g., reading for ½ vs. staying up playing video games all night) See handout: The Big List of Pleasurable Activities Distraction Techniques For self-destructive behaviours Ice cube Rubber band
3 Crying Pleasurable activities Engage in calming or comforting activities Talk to a friend on the phone Pay attention to someone else Do something for someone else Go watch other people at the mall Focus on someone you care about Distraction Distract yourself With positive thoughts/memories o Think about positive events from the past o Focus on nature With a time out o Put a space between you and the stressor With counting o Count your breaths o Count the geese outside your window Let s Practise See handout: The Big List of Pleasurable Activities. Create a list of distraction strategies that you can try when you are feeling distressed. Distress Tolerance Strategies Self-soothing is comforting, nurturing, and being kind to yourself. It reduces the feelings of stress, anxiety, and/or vulnerability. Heart beats slower and blood pressure is reduced Thinking is calmer and more suited to solving problems Self-Soothing Constructive vs. destructive self-soothing (e.g., alcohol, smoking, overeating, or isolation). Use constructive methods to change your physiological response and refocus your attention.
4 Self-Soothing: Use Your Senses Vision: Look at beautiful things such as flowers, art, old photos Hearing: Listen to music, attend to the sounds of nature, enjoy the voice of a relative or friend Smell: Light a scented candle, notice the scents of nature, bake an aromatic recipe Taste: Enjoy a hearty meal or decadent dessert, experiment with a new flavor, focus on the flavours Touch: Pet an animal, give someone a hug, have a massage or hot shower/bath, snuggle up in a soft blanket or comfy clothes Let s Practise See handout: My Relaxation/Self-Soothing Plan. Create a list of self-soothing strategies that you can use at home and away from home (e.g., at school, at work). ** Participation is voluntary. If you re not comfortable doing the exercise here, don t do it.** Helps make a situation less distressing by helping you change how you think about it. Live in the present moment. Avoid time travelling into the future and time travelling into the past. Where Are You Now? Are you in the present, or in the past? Notice and bring your focus back to the present Notice how you are breathing o Diaphragmatic breathing o Alternate nostril breathing 1. Notice how your body is feeling and any tension you re holding. Release it with your breath 2. Notice painful emotions created by time travelling and use distress tolerance skills to help soften the pain
5 Self-encouraging coping thoughts We all need to hear positive messages to help us cope sometimes Examples of self-encouraging coping thoughts: This is temporary I can be anxious and still deal with what is happening right now Just because I think something does not make it true My stress/anxiety/sadness/anger won t kill me; it just doesn t feel good right now My thoughts don t control my life, I do I m strong enough to handle what s happening to me right now This is an opportunity for me to learn how to cope with my stress, anxiety, sadness, or anger I can think different thoughts if I want to Even the darkest hour is only 60 minutes I am just learning how to cope with my feelings; I may not be perfect at it but that s ok too Let s Practise See handout: Using Coping Thoughts. Think of a mildly distressing situation. What self-encouraging coping thoughts could you use in that situation? **Participation is voluntary. If you re not comfortable doing the exercise here, don t do it.*** Relaxation Exercise Guided imagery is a program of directed thoughts that guide your imagination toward a relaxed, focused state. This relaxed state can help you feel more in control of your emotions and the thought processes. Wrapping Up Questions?
6 We would appreciate your input and encourage you to take a few moments to help us improve our seminars by completing the online evaluation form. What s Next? 1. Complete the feedback form 2. Call or visit for more resource information or for an appointment 3. Speak to your Health Care Provider Campus Health Services, family physician, nutritionist, etc. 4. Develop your own Wellness Plan Emergency Contacts On Campus? Call ex Contact Campus Police for emergency services on campus at ext OR (519) Away from campus? Call 911 In a crisis? Feel unsafe? Worried you might hurt yourself or others? Contact someone you trust Go to the nearest hospital or safe place Call a local help line Contact us during regular University of Waterloo hours at, Mental Health, or Health Services and we ll try to find local supports to help you See list of Waterloo Region emergency contacts on the next slide If you are out of the country we will do our best to accommodate your communication needs and appointment time requirements. Teleconference, phone, etc. can be accommodated as necessary. Let us know how we can help! Emergency Contacts University of Waterloo Resources x32655 Health Services Mental Health x University of Waterloo Police (24/7) Region of Waterloo Resources Crisis Clinic Grand River Hospital Good2Talk or 211
7 Hear 24/ Kitchener-Waterloo Distress Line Kitchener-Waterloo Sexual Assault Support Centre (24/7) Telecare Cambridge Distress Help Line Mobile Crisis Team (24/7) Waterloo Region Sexual Assault/Domestic Violence Treatment Centre
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