Economic Hard Times: A Toolkit for Regulating Emotion When Everything Seems Out of Control

1. Economic Hard Times: A Toolkit for Regulating Emotion When Everything Seems Out of Control Together We Can April Naturale, PhD Lafayette, LA Oct. 6, 2010

2. GOAL • To introduce techniques and skills to regulate out-of-control emotions and behaviors and to reduce stress responses such as anxiety, anger and substance abuse

3. 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

4. UNDERSTAND THIS • THOUGHTS CAUSE FEELINGS • EVENTS HAVE NO EMOTIONAL CONTENT • IT IS YOUR INTERPRETATION THAT CAUSES YOUR EMOTIONS

5. EMOTION REGULATION • Recognizing Out-of-Control Emotions • Learning Techniques to Decrease Over-Emotional Responses - Communications - Thinking Processes - Activities • Employing Help

6. 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

7. 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

8. 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

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

10. 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

11. 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

12. OBJECTIVITY • Is there another way to look at the situation • Is there another explanation • How would someone else view this • Are my thoughts based on feeling rather than fact

13. 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

14. 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

15. 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

16. ANXIETY MANAGEMENT • Relaxation • Risk Assessment • Anxiety Exposure • Anxiety Behavior Prevention • Anxiety Coping

17. COGNITIVE COPING • Thought Stopping • Thought Insertion • Cognitive Restructuring • Positive Self Talk

18. ANGER MANAGEMENT TECHNIQUES • Identification of Blame • Owning Emotions • Appropriate Assertiveness • Honest Appraisal • ‘I’ Statements

19. ANGRY VS. ASSERTIVEPERSONALITY STYLES • Passive • Aggressive • Passive-Aggressive • Manipulative • Appropriately Assertive

20. “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

21. 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

22. 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

23. AT HOME Promote an atmosphere where attention to one's emotional state is acceptable and encouraged rather than stigmatized, invalidated, disregarded or ignored.

24. 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

25. RESOURCE ALLOCATION • Know your Budget • Apply Restrictions as Appropriate • Initiate Simple Interactive Activities • Suggest Neighborhood Events • Plan Family Outings • Vacation close to home

26. FOR PRIVATE OR MORE SERIOUS CONCERNS • Draw Upon Your Spirituality and Personal Beliefs. • Take Advantage of -Specialized Programs -Faith-Based Counseling -Employee Assistance Programs

27. AND ABOUT THE CHILDREN • Listen 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.

28. TALKING TO THE CHILDREN • Focus 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.