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Mindfulness Activity
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Zen Counting
The Model of Emotions
Lesson 7
(DeCano & Cook, 2015)
Summary of the Previous Lesson
• What we pay attention to impacts how we feel
and behave
• Our natural tendency is to pay more attention to
negative or bad aspects (emotions) of ourselves,
others, and the environment than positive aspects
• Negative confirmation bias refers to getting stuck
on paying attention to negative and stressful
experiences while tuning out, ignoring, and
missing the positive
Summary of the Previous Lesson
• Gratitude is a special type of positive attention that involves
recognizing and acknowledging what and who we are
grateful for in our lives
• Specific ways to practice gratitude include:
• Gratitude journaling
• Thank You Notes
• Gratitude letter
• Gratitude visit
• Awe in the present moment
Learning Objectives
After completing this lesson, you will be able to:
• Learn about the function and purpose of emotions
• Understand how emotions function and why we may continue
to feel a specific emotion for so long
• Engage in specific activities and behaviors to cultivate
positive emotions
Lesson 7: Glossary Terms
Model of Emotions
Those factors that make you more reactive/intense to
Vulnerability Factors your emotions than you would normally be
The presentation of an event or stimulus that sets off
Prompting Event the entire emotion process
The internal desire that pushes one to act behaviorally
Action Urge specific due to the current emotion being experienced
A positive mantra is an uplifting, empowering, positive
Positive Mantra statement you can say during emotionally intense times.
Participation Week 7 Part 1
• How long do you think emotions last?
Emotions 101
Three goals of emotions:
They communicate information to ourselves - an
internal subjective experience that combines bodily and
cognitive reactions.
They communicate to others and provide them with
information - real or imagined.
Motivating and organizing action – thus emotions are
adaptive by nature.
Negative and Positive Emotions
• Negative emotions are those that accompany an
unpleasant or aversive experience, such as fear, anger,
shame, guilt, sadness, and jealousy.
• Positive emotions are those that accompany a pleasant
and wanted experience, such as joy, excitement,
happiness, and love.
Why Regulate Our Emotions?
The goals of emotion regulation:
1. To understand the emotions you experience.
2. To reduce our emotional vulnerability to unwanted
emotions.
3. To decrease the frequency of unwanted emotions and
to decrease our suffering from unwanted emotions
once they start.
Our emotions are always valid!
Benefits of Emotions
Positive Emotions:
energize and motivate us to perform
give us feedback about our environment
are important for learning and memory
add flavor to life
Reminder : Emotion-Provoking Buttons
• Everyone goes from calm to not calm
• There is always a button that gets pushed to cause
us to go from calm to not calm
• Important to develop an understanding of one’s own
emotion-provoking buttons
Remember how a habit/reaction forms?
Cue Habit
(Behavior/Action Reward
(Prompting (Consequence)
Urge/Emotional
Event)
Response)
Example of prompting event that may elicit different
emotions
Sleep
Hungry
Exercise
Sick
Roller
Coasters
Sleep
Hungry
Exercise
Sick
Fear Joy
Roller
Coasters
I will die Love it
Get sick Excitement
Falling out No hands
Heart racing Heart racing
Butterflies Butterflies
Sleep Nauseous Jittery
Hungry
Exercise
Sick
Fear Joy
Roller
Coasters
Anxiety Attraction
Walk away Walk toward
Butterflies Excitement
Nauseous
I will die Love it
Get sick Excitement
Falling out No hands
Startling look Look of awe
Heart racing Heart racing Mouth open Mouth open
Butterflies Butterflies Wide-eyed Wide-eyed
Sleep Nauseous Jittery
Hungry
Exercise
Sick
Fear Joy
Roller
Coasters
Anxiety Attraction Run away Approach
Walk away Walk toward Scream Scream
Butterflies Excitement Freeze Attend to
Nauseous
I will die Love it
Get sick Excitement
Falling out No hands
Startling look Look of awe
Heart racing Heart racing Mouth open Mouth open
Butterflies Butterflies Wide-eyed Wide-eyed
Sleep Nauseous Nauseous
Hungry
Exercise
Sick
Fear Joy
Roller
Coasters
Run away Approach
Scream Scream
Freeze Attend to
Anxiety Attraction
Walk away Walk toward
Butterflies Excitement
Nauseous
I will die Love it
Get sick Excitement
Falling out No hands Go again! Avoid Pride
Model of Emotions
Vulnerability
Factors Body
Expression
PLEASE
REFRESHER Changes
TIPP
Face/Body
Opposite
Action
Emotion Willingness
Inside Name
Outside
Prompting
Event #1 the Describe the
Emotions
Problem
Solving
Body And rate (0-5) Body
Sensations, or Action
Urges Behavior
Wave Skill Opposite Action
Crisis Survival
Thoughts Skills
about the
Event Consequences
Check the Facts Prompting
Mindfulness of
of Action
Current Thoughts
Event #2 Distress
ABC Tolerance Skills
Model of Emotions
Vulnerability
Factors Body
Expression
PLEASE
REFRESHER Changes
Cultivating Positive
Cultivating Positive Face/Body
TIPP
Emotions Opposite
Action
Emotion Willingness
Inside Name
Outside
Prompting
Event #1 the Describe the
Emotions
Problem
Solving
Body And rate (0-5) Body
Sensations, or Action
Urges Behavior
Wave Skill Opposite Action
Crisis Survival
Thoughts Skills
about the
Event Consequences
Check the Facts Prompting
Mindfulness of
of Action
Current Thoughts
Event #2 Distress
ABC Tolerance Skills
Self Talk
Self-talk is your internal dialogue, your own personal pep
talk, the messages you communicate to yourself about
yourself and current circumstances:
1. Self-Encouragement
2. Positive Mantra
3. Prayers
The Resilience Recipe:
Ratio of Positive to Negative Emotions
3 to 1
People flourish and well-being is optimized at above
about three positive emotions for every one negative
emotion.
Broaden and Build Theory of
Positive Emotions
Positive Emotions Transform
Joy, happiness, pride, Broaden Build Advances personal
interest, love, Expands one’s Develops mental, growth & creates
amusement, awe inventory of thoughts social, and physical more positive
and actions resources emotions
Cultivating Positive Emotions
Intentionally Cultivating Positive Emotions
#1: Focus on the Small Positive Things
The small positive moments that are right in front of
our faces
Intentionally Cultivating Positive Emotions:
#2 Kindness Counts
Do Kind Things for Others (Acts of kindness)
Intentionally Cultivating Positive Emotions
#3 Engage in activities where you
experience flow
Engage in activities where you experience ‘flow’
Intentionally Cultivating Positive Emotions
#4: Connect with Others
Connecting with others in fun and meaningful ways
Meaning, it needs
to be consistent
with our long-
term values and
goals
Intentionally Cultivating Positive Emotions
#5: Practicing Gratitude
Intentionally practicing gratitude
Summary of this Lesson
• Emotions have 3 goals: communicating to self,
communicating to others, and to motivate for action
• We as humans have a negative bias regarding emotions:
meaning we tend to focus on the negative emotions
compared to the positive ones
• Emotions last a very short period of time – 60-90 seconds
• Emotions are a full body response and there are numerous
places within this response where skills can be used to
regulate emotions
• Cultivating positive emotions requires intentionality
(mindfulness)
Participation Week 7 Part 2
• What is one way in which you will cultivate
positive emotions for yourself this week.
Mindfulness Activity
Observe: Thought Watching
Observe what the emotion you are feeling right now.
How HAPPY are you feeling in this moment?
Rate yourself! 1-10
Activity
Scavenger Hunt! With your small group, try to do as many
activities that cultivate positive emotions as possible in the next
20 minutes. Here are some examples:
Focus on small positives – name something small that was
positive in your day
Acts of kindness – find someone to give a compliment to (in
your house, via text, etc.)
Flow – immerse yourself in an activity you like (i.e. reading)
for a few minutes
Connect with others – call a friend whom you haven’t talked
to in a bit to tell them you miss them
Gratitude – do a gratitude circle as a group
SHARE YOUR SCAVENGER
HUNT PICTURES!
[Link]
Observe your emotions again…..
Rate how happy you are feeling NOW.
Group Discussions
How did you happiness level change doing these
cultivating positive emotions activities?
Which activity do you feel gave you the biggest “bang
for your buck”?
What are other ways you can cultivate positives in
your life?
