ACoAs – ACCEPTING Emotions (Part 2)


 

 

PREVIOUS: Accessing Es #2a

SITE: 10 Ways to Access High-Positive Es

Power of Vulnerability”, Brene Brown on TED Talks

 

TOOLS 

2. Acceptance EXERCISE – adapted from workbook “Get Out of Your Mind and Into Your Life,” by Dr. Steven Hayes – is an intro to “Acceptance & Commitment Therapy”.
It can be used anytime we have ‘uncomfortable’ Es, starting with ones that are strong enough to notice, but not enough to overwhelm. With experience the exercise can be applied to more intense Es.
USE : Image Streaming & 24 back-up procedures for visualization skills.

a. Identify the E. If there are several at once, pick whichever one you’d like to work on first. Deal with the others later. If you have trouble naming it, sit quietly & notice physical sensations & thoughts, considering what E it may be. If needed, look at a list of emotion words, then write the one that most likely fits

b
. With eyes closed
, picture how you want this E to look like (a color, sound, cartoon, animal….). Then put that emotion-image 5’ in front of you, so you can look at it outside of yourself. Later on you’ll take it back, but just for a few minutes allow yourself a bit of distance to observe it
c. While picturing the emotion, describe:
“If it had a size, what size is it?
“If it had a shape, which one?
“If it had a color, which color ?

• Let yourself SEE & feel the size, shape & color you gave the emotion. Watch it for a few minutes & recognize it for what it is – energy that is not harmful. When you’re ready, let it go back to its original place inside you – with its new characteristics

d. With eyes open, consider what you’ve noticed:
• Look at the new dimensions of this E. Is there any change in it by getting a little distance?
• Is your reactions to it different, does it feel different in any way now?
• Write & date your observations.

Use this exercise with any E. as often as you can.
You may notice positive changes in how processing-emotionsyou relate to your Es. As you become less afraid of them, it’ll be easier to accept & deal with them

<— This 5-step chart by Will Meek, PhD. was modified from the book “Expressing Emotions” by researchers Kennedy-Moore & Watson.

Each step includes mistakes & corrections in the process = when we feel something, we can pause right then, & deal with it successfully.  (MORE….)

3. Emotional Balance – Since emotion is mental energy, we can learn to identify our energy level, to see we’re operating at a surplus or deficit – at that moment. They’re not states, but can slide around thru the day. The levels are from least to best:
f
. Depletion – feeling tired & stressed most or all of the time, with depression, anger & anxiety
e. Break-even – just getting by., with a few highs, but mostly lows, & sometimes really down. Often under stress, with some breaks

d.
Moderate emotional health (e.h.) – barely staying ahead of problems, & often falling a little behind. There is some energy for working to build strengths & reduce drains
c. Fair e.h. – There’s a lot going for you – with healthy beliefs & action patterns. Still some energy drains to be worked on

b. Good e.h. – close to “the top of your game.” You add energy to the lives of others, & participating in any project is an asset. You also greatly benefit, when helping others by sharing knowledge & skills
a. Excellent e.h. – a fortunate & blessed position in life. Energy flows freely from within & all around you. There is great freedom – to choose how you use your abundant energy, a well as responsibility to give back to the world.  TAPE: Nurturing Your Inner Child.

MORE INFO

🔅 “Constructing Artificial EmotionsA Design (thought) Experiment” – online games to bring up suppressed Es
Emotions Analytics – a new field of E. communications” identifying Es via vocal intonations (iTune app)

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