1. E CONOMIC H ARD T IMES : A T OOLKIT FOR R EGULATING E MOTION W HEN E VERYTHING S EEMS O UT OF C ONTROL 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. ASSERTIVE PERSONALITY 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.