Page 92 - EAP Manual

Emotion Regulation OPPOSITE TO EMOTION
What do I feel like doing?
ANXIETY
How can I use O2E?
How can I act Opposite to Anxiety?
Avoiding Worrying Hiding Isolating Freezing Running away
Approach
Do what I’m afraid of
Move toward what’s uncomfortable Use OTAT
Keeping quiet
Focusing on the worst case scenario
What do I feel like doing?
How can I use O2E?
How can I act Opposite to Anger?
ANGER
Reacting
Attacking
Blaming
Yelling & screaming
Saying mean things
Throwing things
Hitting or hurting others Ruminating—thinking about the object
of my anger over & over
Take a quick Time Out Walk away
Self- soothe
Deep breath
Use kind & gentle language Apologize
Imagine sympathy & empathy
*Remember that it may not be easy to act different than what it is I’m feeling and I may not want to; however, doing something different and opposite will help me feel better and it can end my pain and suffering.
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