Page 85 - Horizons Manual

Observe and Describe Emotions
How do I know what I’m feeling?
Sometimes it is hard to know how you feel.
The observe and describe skills can help you figure out your feelings. Observe and describe can also help you see how feelings change your body, thoughts, communication and actions.
When you observe and describe what is going on, it gives you clues about what emotions you might be having. These are things you can observe and describe:
Body Sensations: This is how your body feels. For example: Tight muscles, shaky hands
Thoughts: This is what you tell yourself in your own head For example: “I can’t do it,” “it’s been a good day.”
Communication: This is the words you use and your body language. For example: yelling, whispering, slouching, no eye contact
Actions: This is what you do, your behaviors
For example: throwing things, SIB, using skills
Action Urges: This is what you want to do. You might not act on it For example: wanting to hit someone, SIB urges
Emotion Regulation
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