Skill Practice Reflection: Reflect on a time this past week where you used one of the emotion regulation skills (check the facts, opposite action, problem solving, riding the wave) when you were experiencing a negative emotion. Include a response to the following prompts for a total of about 1 page double spaced (1/2 page for skills practice and 1/2 page for WOOP).

• Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?
• Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
• WISH: What is something you wish to change in your future in terms of your ability to manage negative emotions? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
• OUTCOME: What would a specific outcome be if you were to live out the above wish?
• OBSTACLE: What is an obstacle that will keep you from using the skills to manage negative emotion? Name at least one internal barrier and one external barrier.
• PLAN: What are your plans for overcoming these obstacles and barriers to using these skills? Make sure to include an if/then statement (i.e. If you face “obstacle x”, then you will do …) and then expand on how you will ensure you stick with that plan. Include specific steps!

Class Activity Reflection: Reflect on your skills role-play during discussion section this week and complete the following extension activity. Your response for this section should be about 1 page double spaced.

• Role-play: Write a half page reflection on the role play you did in discussion section that includes the scenario your group discussed and identifies the associated emotion and action urge. Describe how your group checked the facts, if you chose opposite action or problem solving, and how you chose to go about that step.
• Individual Scenario: Pick another scenario you brainstormed during the group discussion and write a second half page reflection on how you would approach using the skills for this scenario. Include a brief description of the scenario. Be sure to include the associated emotion and the action urge. Address the following questions:
• Talk through checking the facts for the scenario. Where were you making assumptions? What were points you thought were facts that actually need clarification? How would you go about getting this clarification. Be specific!
• After checking the facts, would you choose opposite action or problem solving for this scenario? What exactly would you do to use that skill? Again, be specific!

Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are grateful for.

Lecture + Reading Reflection: Reflect on the Week 7 lectures and the assigned readings and the associated videos. Respond to the following prompts in a half page.

• What is one thing that resonated with you from class, particularly from the lecture material? What do you still have questions about (if anything)?
• Identify one way you can see the content in the readings helping you going forward.

GRADING STANDARDS

Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all four sections of reflection and address all prompts fully, totaling around 3-4 double-spaced pages. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from us – we have experience with using these skills and coaching on the use of them. Your grade is NOT based on how well you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.