The triangles help you identify what these associated thoughts and behaviours are so that you develop more control over what you feel. The idea behind this activity is that every feeling is associated with a thought and a behaviour. The CBT Triangle activity is a common practice used in Cognitive Behavioural Therapy, especially for mood disorders and thought disorders. Once you start noticing feelings that recur and the contexts that evoke them, you can start recognising your triggers, reactions, and predict them before they occur. It’s like keeping a log of what you feel so you can build your awareness ad identify patterns. You can even use the meter to note down the intensity of each feeling. These charts provide you with a table to note down which emotion you are feeling at various times of the day. In reality, these are highly useful tools that can help anyone with emotional regulation, regardless of their age. Many people misunderstand mood charts and meters to be an activity for children. Journaling is most effective when done regularly, even if it’s just one line a day. Simply finding words, scribbles, or doodles to represent the noise in your head can feel cathartic. Sometimes, it doesn’t even have to be so analytical. It also lets you keep a track of your emotional reactions over time so you can monitor your progress. That way, you get to reassess what you’re feeling with a rational mind and choose how you want to proceed with the situation. Moreover, when you write them down, you get to look at them from a third-person perspective. It gives you a channel to express thoughts and feelings privately. Keeping a journal goes a long way in training one’s self for emotional regulation. Encourage participants to share their opinions till everyone comes to a mutual conclusion. Then, discuss together what would be an appropriate way to express that emotion in the given setting. Pass the bowls along the circle and have one participant choose an emotion while another chooses a context. Cut the list into individual strips of paper for each item and place them in a bowl. You will need to prepare two lists: one list of emotions and one list of contexts (locations and situations).Įxamples of the latter include the workplace, with family, at a social gathering, a funeral, at a concert, etc. Have all participants sit together in a circle so everyone is visible and audible. In this activity, you’ll need to set up a group discussion. This activity helps people practice their facial expressions and body language, which further develops the ability to recognise their emotions. The rest of the players must guess what emotion they are acting out. Going one by one, all participants have to act out their emotions using facial expressions and gestures (no words!) They must not show their slip to anyone else. Then, pass around a basket with the slips so each participant can randomly choose an emotion. For example, confused, delighted, surprised, worried, bored, etc. On slips of paper, write down the names of various emotions. It will help build an awareness of how emotions manifest in behaviour. This is a fun activity to be played in a group setting. Some of these are group activities while others can be done individually. In this section, we will describe eight activities that can help you with emotional regulation. If you’re good at emotional regulation, you can choose to spontaneously react or delay your reaction based on what is good for you. This response includes how you accept the emotion, understand it, express it, and communicate it. So, for example, if you are feeling a negative emotion, emotional regulation will help you pick a context-appropriate response. In simple words, when something happens that elicits an emotional reaction in you, your ability to regulate your emotions allows you to choose how to respond optimally. It requires you to be able to feel a full range of emotions brought by internal or external stimuli.
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