Reduc ing Vulne rabili ty to Negat ive Emoti ons:

How to Stay Out of Emoti on Mind

.-\. \\·3.y to remembe r these skills is to remember the term "PLEAS E MASTER."

Treat ~hysica L illness

Balance Eating
Avoid mood-A ltering drugs
Balance Sleep
Get Exercise
Build MASTE Ry

I. Treat Physica l illness: Take care of your body. See a doctor when
necessary. Take prescribed medicati on.

2. Balance Eating: Don't eat too much or too little. Stay away
from foods that make you feel overly
emotional.

3. Avoid mood-Altering drugs: Stay off nonprescribed drugs, including

alcohol.

4. Balance Sleep: Try to get the amount of sleep that helps

you feel good. Keep to a sleep program if
you are having difficulty sleeping.

S. Get Exercise: Do some sort of exercise every day; try to

build up to 20 minutes of vigorous
exercise.

6. Build MASTERy: Try to do one thing a day to make your-

self feel competen t and in control.
Goals of Emotion Regulation Training

UNDE RSTA ND
EMO TION S YOU EXPERIENCE

• Identify (observe and describe) emotion.

• Understand what emotions do for you.

REDUCE
EMO TION AL VULN ERAB ILITY

• Decrease negative vulnerability (vulnerability to emotio n mind).

• Increase positive emotions.

DECREASE
EMO TION AL SUFFERING

• Let go of painful emotions through mindfulness.

• Change painful emotions through opposite action .

 Steps for Increasing Positive Emotions

BUILD POSITIVE EXPERIENCES

SHORT TERM: Do pleasant things that are possible now.
• INCREASE pleasant events that prompt positive emotions.
• Do ONE THING each day from the Adult Pleasant Events Schedule
(see Emotion Regulation Handout 8)

LONG TERM: Make changes in your life so that positive events will occur
more often. Build a "life worth living!'
• Work toward goals: ACCUMULATE POSITIVES.
Make list of positive events you want.
List small steps toward goals.
Take first step.
• ATTEND TO RELATIONSHIPS.
Repair old relationships.
Reach out for new relationships.
Work on current relationships.
• AVOID AVOIDING. Avoid giving up.

BE MINDFUL OF POSITIVE EXPERIENCES

• FOCUS attention on positive events that happen.
• REFOCUS when your mind wanders to the negative.

BE UNMINDFUL OF WORRIES
DISTRACT from :
Thinking about when the positive experience WILL END.
Thinking about whether you DESERVE this positive experience.
Thinking about how much mor~ might be EXPECTED of you now.