https://www.emotionregulationtraining.com/session0recap daily 0.75 2020-05-31 https://www.emotionregulationtraining.com/session1recap daily 0.75 2020-06-08 https://www.emotionregulationtraining.com/session2recap daily 0.75 2020-06-12 https://www.emotionregulationtraining.com/session3recap daily 0.75 2020-06-13 https://www.emotionregulationtraining.com/session4recap daily 0.75 2020-06-25 https://www.emotionregulationtraining.com/session5recap daily 0.75 2020-06-26 https://www.emotionregulationtraining.com/session6recap daily 0.75 2020-08-02 https://www.emotionregulationtraining.com/session7recap daily 0.75 2020-08-04 https://www.emotionregulationtraining.com/session8recap daily 0.75 2020-08-03 https://www.emotionregulationtraining.com/arert daily 0.75 2020-12-18 https://www.emotionregulationtraining.com/intro daily 1.0 2022-07-27 https://www.emotionregulationtraining.com/summary daily 0.75 2019-11-15 https://www.emotionregulationtraining.com/session-1-handout daily 0.75 2020-04-22 https://www.emotionregulationtraining.com/session-5-handout daily 0.75 2020-02-08 https://www.emotionregulationtraining.com/session-7-handout daily 0.75 2020-01-20 https://www.emotionregulationtraining.com/session-11-handout daily 0.75 2020-01-27 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579446300108-ERATRZDTDJUUGRPY0QY0/3_1_1.jpg Session 11 Handout - A healthy life is full of ups and downs: “Surf the wave” https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579453346049-36OI02HDCK1TNEY0XX6T/3_1_1.jpg Session 11 Handout - Continued Skills utilization: “Use it or Lose it” https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579446503240-8E8WM2ELF3QTS4R8IAWC/3_1_1.jpg Session 11 Handout - Opening Ourselves to new levels of challenges: “Taking larger steps” https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579453299932-E6W79B6NFDB7RA5HCGHZ/3_1_1.jpg Session 11 Handout - Emotions and Motivations are an important part of a healthy life https://www.emotionregulationtraining.com/session-3-handout daily 0.75 2020-04-22 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579435955656-9NT742FCHZ7OUA7QN5F7/3_1_1.jpg Session 3 Handout “Paying attention, in a particular way, on purpose, in the present-moment, non-judgmentally. ” https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579436168946-H9U0QFHCUC18ZQOKBP6R/3_1_2.png Session 3 Handout - Non-judgmentally https://www.emotionregulationtraining.com/session-2-handout daily 0.75 2020-04-23 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579442075010-49C8I0ZYW2PQ9262LOIV/2_1_1.png https://www.emotionregulationtraining.com/session-4-handout daily 0.75 2020-02-08 https://www.emotionregulationtraining.com/techsupport daily 0.75 2020-05-14 https://www.emotionregulationtraining.com/sx1 daily 0.75 2020-06-01 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848935523-IN5BNGC48XBJSQUP8HKV/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848049281-D90V9NL3KZB16V9MFT29/between.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850666709-R1V5WDD82SU1KYVZ74F3/supplement.png https://www.emotionregulationtraining.com/sx2 daily 0.75 2020-05-31 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848284304-C39SO0ZS4QBCO6VZ19P2/between.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850685678-MV77NT4HK6JROUNJIRYR/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848951706-51CHSAWMF7DW2FRPFGT3/in.png https://www.emotionregulationtraining.com/sx3 daily 0.75 2020-06-01 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848968059-JFVFJRIDNQIVI19CDYD3/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848349710-JNJR3TJJ7V5KGGRRLCB2/between.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850715002-9WPJ4GVZCLWIX1WPWMZU/supplement.png https://www.emotionregulationtraining.com/sx4 daily 0.75 2020-06-16 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848444460-GIUHINGZCNYX36E9K26R/between.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848993597-15XQ94M2EBX19X2HCCQ3/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850733659-2IGJSM03ZB48HNK077TF/supplement.png https://www.emotionregulationtraining.com/sx5 daily 0.75 2020-06-03 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850753313-MBWG869HH09E9PYWFVML/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589849017040-MG7MB4K4G39ZW6COSRUP/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848527786-XLUTKDBNM1OU4QNAL0C4/between.png https://www.emotionregulationtraining.com/sx6 daily 0.75 2020-06-03 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589849031691-RRQICIXJGRS79PMG9ZD7/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590112924094-UOB87LYFQDFTCD86K765/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848659241-QCGKM79OW4EXACHKGI51/between.png https://www.emotionregulationtraining.com/sx7 daily 0.75 2020-06-03 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589849051421-XZWJR5M5A3JMSCPAR2DF/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590112978495-Y7O1UB6VXZZDVS3K19TD/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848731417-WPE844A1TC98CNC0KNYC/between.png https://www.emotionregulationtraining.com/emergency daily 0.75 2020-05-19 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589851005956-8BLO2YAQUO44QIUMEJQV/emergency.png https://www.emotionregulationtraining.com/handout2 daily 0.75 2022-08-01 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579452005029-L2JMOPJ6KQEV31CVT4TI/image.jpg EXPECTIONS FOR CLIENT & THERAPIST - Focus on problems related to emotional distress https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579451941340-SRLC47VC2ITIE2TNKHEB/3_1_1.jpg EXPECTIONS FOR CLIENT & THERAPIST - Regular attendance. https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1579452048567-ATIZUC2T8JN6NGTX9TXJ/3_1_1.jpg EXPECTIONS FOR CLIENT & THERAPIST - Completion of between-session exercises. https://www.emotionregulationtraining.com/handout3 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564688707909-SOUSLXXS6JYEZBV7E4YS/ANXIETY UNDERSTANDING YOUR EMOTIONS - ANXIETY Information message: Prevent future harm or danger Related terms: Nervous, apprehensive, worried, dreading, overwhelmed, tense, stressed Subjective Feelings: “I could be in a lot of trouble if…” “What if [something bad] happens…” “If I don’t do well on this, I will be [fired/kicked out]”, “I will not be able to survive if [s/he] decided to leave me”, “I need to prepare for the worst” Body experience: Tension in muscles (neck, head, back, jaw), restlessness, feeling tired, inability to rest or sleep, difficulty concentrating, keyed up or on edge, chronic headaches, gastrointestinal discomfort Actions and expressions: Avoiding reminders of anxiety-provoking things/people, seeking reassurance from others that you are going to be ok, rapid talking https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686613193-AOO41V9XUF6VRSO29PBI/CONTENTMENT UNDERSTANDING YOUR EMOTIONS - CONTENTMENT Information message: Increasing attention to potential reward Related terms: Curiosity, intrigue, excitement, wonder Subjective feelings: “I am curious about that”, “I’d like to pursue that interest”, “I am excited to find out what will happen” Body experience: Feeling animated or alive, butterflies in stomach Actions and expressions: Attending to, orienting towards, exploring one’s world, expanding actions https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564688820397-L6LVE037DSN9388SGVM8/ANGER UNDERSTANDING YOUR EMOTIONS - ANGER Information message: Respond to an injustice or transgression against you Related terms: Irritated, hostile, furious, annoyed, bitter, frustrated, grumpy, scornful, offended Subjective feelings: “I can’t believe [s/he] did that”, “How could [s/he] say that about me?” “I can’t believe I would be disregarded that way”, “I can’t believe they would pass me up for the promotion”, “[S/he] violated my trust and didn’t even consider my feelings” Body experience: Face flushing, general feeling of tightness or rigidity, teeth clamping/mouth tightening, wound up/feel like you will explode out of your body. Actions and expressions: Wanting to strike [someone/something], verbally attacking [someone], cursing, yelling, clenching your hands and fists, complaining, brooding or withdrawing https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1588350025905-J5OHMXCRN97A9IKM38ED/EXCITEMENT UNDERSTANDING YOUR EMOTIONS - EXCITEMENT Information message: Happily or enthusiastically anticipating or seeking a new or known sensation or experience Related terms: Enthusiasm, anticipation, fascination, eagerness Subjective feelings: “I can’t wait for…” “I’m looking forward to…” “I wonder how … will turn out” “…is going to be great!” Body experience: Feeling like heart is racing, having sweaty palms, tingling in your belly Actions and expressions: Increased attention to or desire to engage with a situation or experience, rapid speaking, more impulsive decision making https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686334225-FXWY95Q4FIK332L5HG9R/JOY UNDERSTANDING YOUR EMOTIONS - JOY Information message: Gaining something that you prize Related terms: Happy, exhilaration, amusement Subjective feelings: “I feel great”, “I am so happy this happened”, “It’s so good to see you again!” Body experience: Authentic smile (“smiling with eyes”) Actions and expressions: Increased willingness to approach, being active, urge to play and be playful https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686705001-9L7M05TCVN5VTZB9OBX3/FEAR UNDERSTANDING YOUR EMOTIONS - FEAR Information message: Protect from immediate harm or danger Related terms: Scared, dread, fright, panicked, uneasy Subjective feelings: “I feel threatened by [someone, something]”, “I can’t handle this situation”, “This reminds me of another time I was hurt”, “I am going to fail”, “[S/he] wants to leave me” Body experience: Sweating, feeling jittery, shaking, choking sensation, lump in the throat, breathlessness, abdominal distress Actions and expressions: Rapid speaking, shaky voice, crying, screaming, running away, seeking shelter, speechless, frozen https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686119745-EHEQBC9M9NC6XK6MBQ2D/SADNESS UNDERSTANDING YOUR EMOTIONS - SADNESS Information message: Acknowledge an important loss or an unreachable goal–allowing for disengagement, and conservation of energy Related terms: Despair, hurt, down, agonized, defeated, glum, hopeless, alienated, sorrow, unhappy Subjective feelings": “I feel lost”, “I will never have [possession/relationship] again”, “I can’t believe it’s over”, “I failed”, “This is not how I thought things would turn out”, “There’s no hope” Body experience: Empty or pit feeling in stomach, crying, difficulty swallowing, arms and legs feel heavy, tired, loss of concentration, loss of breath, dizzy Actions and expressions: Absence of ability to act including low energy/feeling lethargic/slow movements/loss of interest or motivation to socialize/work, frowning, talking less or slower https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686226335-22NFFWQY9BJIM7MR2YQB/SHAME UNDERSTANDING YOUR EMOTIONS - SHAME Information message: Recognize one has violated social norms/mores Related terms: Humiliated, embarrassed, contrite, guilty, regretful Subjective feelings: “I cannot believe I said that”, “I really hurt that person when I said that”, “I am not like others”, “I don’t know how to act around my coworkers”, “I am a bad person”, “I have not met other’s expectations” Body experience: Crying, blushing, jittery, pit in stomach, difficulty speaking, choking sensation Actions and expressions: Hiding, escaping the presence of others, attempting to repair possible harm, apologizing, looking at the floor, slumping https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564688960321-5Y99KOQRH7ZX3E6M93U7/DE5195.jpg UNDERSTANDING YOUR EMOTIONS - DISGUST Information message: Withdraw from an intolerable someone or something Related terms: Appalled, contemptuous, sickened, distanced, noxious Subjective feelings: “Get me away from this [person/thing]”, “I can’t stand to be around [her/him] anymore”, “I hate the way [s/he] does that”, “The thought of it makes me sick” Body experience: Queasiness, stomach aches, numb in hands and feet Actions and expressions: Push away [offending person/object], avoid contact with [offending person/object], speak negatively about [offending person/object], expressing discontent on face https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1564686436621-FJAL5ZLBC5POP0AE3FMA/INTEREST UNDERSTANDING YOUR EMOTIONS - INTEREST Information message: Increasing attention to potential reward Related terms: Curiosity, intrigue, excitement, wonder Subjective feelings: “I am curious about that”, “I’d like to pursue that interest”, “I am excited to find out what will happen” Body experience: Feeling animated or alive, butterflies in stomach Actions and expressions: Attending to, orienting towards, exploring one’s world, expanding actions https://www.emotionregulationtraining.com/handout6 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590852804600-3LFMLJJ6YL632RZJQ1HF/stones.jpg https://www.emotionregulationtraining.com/sx0 daily 0.75 2020-06-02 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589847938401-PC7QADKAQTSV51FW7TZI/between.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1591025395325-ASJM5VS4VTDKWXWKGSD9/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848918302-1AZXKZM8D4429MVQBJSQ/in.png https://www.emotionregulationtraining.com/handout4 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590854222197-54YNZ7FV8SEO4BA07DHP/Metacognition.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590154887785-7J23S3LA93IHFTCP0GHT/MODEL.png EMOTION REGULATION THERAPY MODEL https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590155033208-0QE29XYS89ZYLL5V3JIT/Attention.png EMOTION REGULATION THERAPY MODEL https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590155397580-YRJR8F6928F8EGCI75Z5/Behavioral+Consequences.png EMOTION REGULATION THERAPY MODEL https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590154931807-RNQ3KIB3STTBGY3L2XE9/Motivations.jpg EMOTION REGULATION THERAPY MODEL https://www.emotionregulationtraining.com/sx8 daily 0.75 2020-06-03 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589849107779-LK3MXB7P5ODXOUVLEMLZ/in.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589850780405-DUNUDHFDUCMZQVGA38K8/supplement.png https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589848829624-URMD6LFTS703C49PE9M9/after.png https://www.emotionregulationtraining.com/handout1 daily 0.75 2020-05-30 https://www.emotionregulationtraining.com/handout7 daily 0.75 2020-06-16 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590855037951-8VNUZF2GBKCP1VYR7DV9/orchestra.jpg https://www.emotionregulationtraining.com/handout14 daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590861028966-ZZSXMPXE8AHVV4L89SB6/end3.jpg https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590860757749-TXGZ871NSC59BMBB76NK/end2.jpg https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590861194825-0GQ8IJYUDTSB3TOBAG18/end4.jpg https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590860461284-4Z395C5ZC6QBS1SW4LCQ/end0.jpg https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590860510688-1759B0VTQLEE6BW0DHCK/end1.jpg https://www.emotionregulationtraining.com/handout11 daily 0.75 2020-05-30 https://www.emotionregulationtraining.com/toolbox daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1589052581104-1G3DE4HKG834ORXC6H9Z/skills https://www.emotionregulationtraining.com/handout5 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590155775483-86PIWTOHGN7B60PMRYTF/Reactive+Responding.png https://www.emotionregulationtraining.com/handout8 daily 0.75 2020-05-31 https://images.squarespace-cdn.com/content/v1/5c4bebfbc3c16a7bcd6f6e74/1590854548921-LJUEV5UFMHYK5D2BWJ16/stones.jpg https://www.emotionregulationtraining.com/handout9 daily 0.75 2020-05-30 https://www.emotionregulationtraining.com/handout10 daily 0.75 2020-06-26 https://www.emotionregulationtraining.com/handout13 daily 0.75 2020-05-31 https://www.emotionregulationtraining.com/handout12 daily 0.75 2020-05-31