Weekly Practice Assignments

  • Class Date: October 23, 2025

    Module: Emotion Regulation 

    Skills: Decision Tree, Problem Solving

    Weekly Skills Practice:

    • Diary Card

    • Practice problem solving at least once this week, and follow all the steps on Emotion Regulation Handout 19.

  • Class Date: October 29, 2025

    Module: Emotion Regulation

    Skills: Mindfulness of Current Emotions

    Weekly Skills Practice: 

    • Diary card

    • Complete Emotion Regulation Worksheet 15 (pg 311) for 2 emotions.

    • Practice the 5 steps of Mindfulness of Current Emotions two more times: step away, set a timer, focus on one sensations, return your mind to the sensation when it wanders and at the end reflect on one thing you learned.

  • Class Date: October 29, 2025

    Module: Emotion Regulation

    Skills: Emotion Regulation Goals, What makes it hard to regulate your emotions, Myths about Emotions from Emotion Regulation Handouts 1-4A (Blue Book Pages 205-212), Handouts 1-4 (Green Book Pages 183-196)

    Weekly Skills Practice: 

    • Diary Card

    • Do a pros and cons for regulating emotions and pros/cons for not regulating emotions. Blue book: (Emotion Regulation Worksheet 1, p. 271)  Green book:  (ERWS 1, p. 184,  WS 2,  p. 189, WS 4A,  p. 194)  Use pp. 195-56 for examples.

    • Fill out Emotion Regulation Worksheet 2 (Blue book: p. 275/ Green book:  p. 189) for THREE different emotions.

    • Go through Emotion Regulation Worksheet 3, Blue book: pp. 279-280/ Green book: pp. 195-196.  Identify your myths about emotions and try to challenge 2.

    • Identify 2 factors that get in the way of regulating your emotions.

  • Class Date: October 23, 2025

    Module: Mindfulness

    Skills: How Skills

    Weekly Skills Practice: 

    • Diary Card

    • Download  the app How We Feel and use it this week to track emotions at least 1-2 times a day.  In the app you can even log your sleep, exercise and meditation time and it will graph patterns in your emotions with that data OR Name two emotions a day on your diary card that you observe this week.

    • Complete the worksheet on being an emotion scientist (Worksheet was emailed to you)

      • Practice NONJUDGMENTAL stance of your emotions and get curious about what prompts them.

      • Practice ONE-MINDFULLY and get curious about emotion sensations.  See if you can one-mindfully pay attention to one sensation of an emotion each day.  Use a beginner's mind to get curious.

      • Practice EFFECTIVELY and get curious about emotion urges.  Discern whether the emotion urge is effective or ineffective and why. 


  • Class Date: October 23, 2025

    Module: Mindfulness

    Skills: How Skills

    Weekly Skills Practice: 

    • Diary Card

    • Complete Emotion Scientist Practice worksheet (emailed), following the instructions:

      • Download the app How We Feel and use it this week to track emotions at least 1-2 times a day OR name two emotions per day.

      • Practice NONJUDGMENTAL stance of your emotions and get curious about what prompts them. 

      • Practice ONE-MINDFULLY and get curious about emotion sensations. See if you can one-mindfully pay attention to one sensation of an emotion each day. Use beginner’s mind to get curious.

      • Practice EFFECTIVELY and get curious about emotion urges. Discern whether the emotion urge is effective or ineffective and why.