Tag Archives: sadness

Another Example: DBT Worksheet Observing and Describing Emotions

25 Aug

So this is one of my favorite DBT skills and I actually use it more than just the one time we had it assigned for homework.  Here it is and to my new followers, I’ll attach the blank worksheets at the end.

Name: Marci      Date: 8/25/15

Primary Emotions:  Anger –> Sadness    Intensity (0-100): 95

Prompting event (for emotion, who what, where, when):

Show up to French class and it’s a brand new teacher.  She also tells us we need to buy a brand new book ($200) that we won’t even be able to use next semester.  Was initially told the book I bought would be used for all 4 semesters (by prior French teacher).

Interpretation (beliefs, assumptions, and appraisals of the situation):

This is wrong.  This is not fair.  That’s not what I was told.  The school website even said we were using the old textbook.

Body changes and sensing:   eyes tearing up

Body Language (facial expression, posture, gestures): eyes tearing up, grimacing so to not start crying.

Action Urges (what did I feel like doing, what did I want to say):

Dropping the class.  Leaving the classroom.  Crying.  Sleeping.  Taking Valium. Skipping DBT. Eating ice cream.

What I said or did in the situation:

Sat in class.  Texted 20 somethings friend during the break.  Told myself I could cry when I got to the car.

After Effects (secondary emotions, memories, thoughts, state of mind, behavior):

Anger quickly turns to sadness, almost automatically, and feeling overwhelmed.  20 somethings friend text me back something that I thought was insensitive but it made me realize the root of the problem (expectations) and the root emotion (anger.)

Function of Emotion:     ????

Other possible interpretations:

Prior professor retired or dies.  The department is probably scrambling.  Why would the new professor use a text book written (poorly) by the prior professor.

New Intensity (0-100): 75

Observing and Describing Emotions

DBT: Emotions

20 Jun

Emotions is an acronym about coping with and managing emotions effectively.  This falls under the category of emotional regulation.

Exposure to emotions. spending time with my emotions

  • My examples.  Not trying to avoid specific emotions like fear, sadness, or anger- but don’t hold on to them either.  Notice joy and keep up whatever is making me joyful.

Mindful of current emotions.  Build an awareness of what emotions I am feeling in the moment without having to act them out.

  • Being sad but not breaking down into tears.  Being insecure but not having to ask for reassurance.

Outline a plan to deal with emotions.  Figure out how to effectively deal with all of my different emotions.

  • When I’m sad go to my wellness box.  When I’m angry blog.  When I’m anxious (most times) do it anyways.

Take opposite action.  Be mindful of my emotion while engaging in the actions that bring the opposite emotion into my experience.

  • Looking at scrapbooks or SMASH books.

Increase positive experiences.  Do things that are enjoyable and fun.

  • Plan pleasurable activities like going out with a friend, treating yourself to something nice, swim.

Obstacles and plan to overcome them.  Determine the obstacles to effectively deal with my emotions and how to overcome them.

  • Sadness get lethargic want to stay in bed, drink a red bull then stay occupied.  Anger want to cut or tell people off, blog it out, vent to a friend, stay away from cutting places and rituals.

Notice what is going on.  Be aware of what is going on around me and inside me.

  • When anxious periodically check in with how I’m feeling inside and if it’s too much start making plans to leave.  If I notice things in the environment that will worsen my mood stay away, like interpersonal conflict.

Support system.  Connect with my support system to help me cope.

  • Case manager, therapist, my sister, 20 something’s friend, blogger friend

RESOURCE: DBT Ways to describe emotions- Sadness

30 May

Often times it is difficult to accurately articulate exactly what we are feeling.  Sometimes emotions mix or one will lead to another very quickly.  These lists are to help you identify clearer the description of sadness, prompting events, interpretations that prompt it, experiencing the emotion, expressing and acting on it as well as the after effects of it.  The bolded ones are things I really relate to.

Sadness Words:

  • Sadness
  • Agony
  • Alienation
  • Anguish
  • Crushed
  • Defeated
  • Dejection
  • Depression
  • Despair
  • Disappointment
  • Discontentment
  • Dismay
  • Displeasure
  • Distraught
  • Gloom
  • Glumness
  • Grief
  • Homesickness
  • Hopelessness
  • Hurt
  • Insecurity
  • Isolation
  • Loneliness
  • Melancholy
  • Misery
  • Neglect
  • Pity
  • Rejection
  • Sorrow
  • Suffering
  • Unhappiness
  • Woe

Prompting events for feeling sadness:

  • Things turn out badly
  • Getting what you don’t want
  • Not getting what you want and believe you need in life; thinking about what you have not gotten that you wanted or needed.
  • Not getting what you’ve worked for.
  • Things being worse than you expected
  • The death of someone you love, thinking about the deaths of people you love.
  • Losing a relationship, thinking about losses.
  • Being separated from someone you care for or value; thinking about how much you miss someone
  • Being rejected or excluded.
  • Being disapproved of or disliked; not being valued by people you care about.
  • Discovering that you are powerless or helpless.
  • Being with someone else who is sad, hurt, or in pain
  • Reading about other people’s problems or troubles in the world.

Interpretations that prompt feelings of sadness:

  • Believing that a separation from someone will last for a long time or will never end
  • Believing that you are worthless or not valuable
  • Believing that you will not get what you want or need in your life.
  • Hopeless beliefs

Experiencing the emotion of sadness:

  • Feeling tired, run-down, or low in energy
  • Feeling lethargic, listless; wanting to stay in bed all day
  • Feeling as if nothing is pleasurable anymore
  • Feeling a pain or hollowness in your chest or gut
  • Feeling empty
  • Crying, tears, whimpering
  • Feeling as if you can’t stop trying; feeling that if you ever start crying you will never be able to stop.
  • Difficulty swallowing
  • Breathlessness
  • Dizziness

Expressing and acting on sadness:

  • Frowning, not smiling
  • Eyes drooping
  • Sitting or lying around; being inactive
  • Making slow, shuffling movements
  • A slumped, drooping posture
  • Withdrawing from social contact
  • Talking a little or not at all
  • Using a low, quiet, slow, or monotonous voice
  • Saying sad things
  • Giving up and no longer trying to improve.
  • Moping, brooding, or acting moody
  • Talking to someone about sadness

After-effects of sadness:

  • Feeling irritable, touchy, or grouchy
  • Having a negative outlook; thinking only about the negative side of things
  • Blaming or criticizing yourself
  • Remembering or imagining other times you were sad or other losses.
  • Hopeless Attitude
  • Not being able to remember happy things
  • Fainting spells
  • Nightmares
  • Insomnia
  • Appetite disturbance, indigestion
  • Yearning and searching for the thing lost
  • Depersonalization, dissociative experiences, numbness, or shock
  • Anger, shame, fear, or other negative emotions

Also in this series:

Ways to describe emotions- Anger

My description of my borderline

15 Sep

Most my blog followers have mental health issues, some with BPD. Here’s my description of borderline personality disorder. They’re talking about changing the name to emotionally unstable personality disorder. One of the criteria is unstable intense emoticons, that cycle really quick. From minutes to hours rarely more than a couple days; as opposed to mood disorders that have to last at least two weeks. My two main intense emotions are anxiety and sadness, anger is a typical one for most borderlines. I’m okay with borderline because it always feels like I’m on the border or edge. Also I think the name emotionally unstable personality disorder will be more stigmatizing. Another big thing is fear of abandonment, emotional or physical. Most people with BPD have different levels of childhood trauma. Abuse, neglect, and alcohol and drug abuse are common. It’s been said that children aren’t taught by their parents how to regulate themselves emotionally. Chronic feelings of emptiness and suicidality are other criteria. Self harm behaviors, suicidal gestures or threats. I had self harm behaviors but not the other two. People think those who have BPD are manipulative, it’s a big stereotype. I never feel good enough and have a problem with thinking my thinking is real. This has to do with invalidation and frequently being told your thoughts and feelings are wrong. I have really low self esteem which isn’t necessarily a characteristic of BPD but common with those. That plays with the abandonment fears, so since I’m a terrible evil horrible person so it makes sense people will ditch me. Here’s my description of how it manifests in me. It’s different in everyone and I have co-occurring disorders so some stuff overlaps and gets blurry.