1. Chapter 2: Personality, Self Esteem, & Emotions
Section 2.3: Expressing your Emotions

2. Do Now: Emotional ROLLERCOASTER writing assignment
DIRECTIONS:
RECALL A TIME IN YOUR LIFE WHERE YOUR EMOTIONAL RESPONSE WAS A POSITIVE RESPONSE OR A NEGATIVE RESPONSE. WHAT FACTORS PLAYED A ROLE IN YOUR EMOTIONAL RESPONSE? WAS THERE A REWARD OR CONSEQUENCE FROM YOUR RESPONSE? HOW DID OTHERS PERCEIVE YOUR RESPONSE? IF YOU COULD GO BACK AND CHANGE THE OUTCOME, WOULD YOU AND WHY?
THIS WRITING ASSIGNMENT IS BASED ON YOUR PERSONAL EXPERIENCE, AND WILL NOT BE SHARED WITH OTHER STUDENTS OR FACULTY. THIS IS A SAFE AND PRIVATE ENVIRONMENT.

3. Primary emotions
HEALTHY PERSONALITY = APPROPRIATE EMOTIONAL RESPONSE
EMOTION: REACTION TO A SITUATION THAT INVOLVES YOUR MIND, BODY, AND BEHAVIOR
PRIMARY EMOTIONS ARE EXPRESSED IN ALL CULTURES:
HAPPINESS
SADNESS
ANGER
FEAR

4. HAPPINESS Happiness is a NORMAL RESPONSE to pleasant events.
Makes you FEEL GOOD about yourself.
Happy

5. Sadness Sadness is a NORMAL RESPONSE to disappointing events in life.
PHYSICAL RESPONSES to sadness: crying, feeling tired, “empty” feeling.
GRIEVE: period of deep sorrow.

6. anger ANGER is a normal response to feeling frustrated and/or helpless
PHYSICAL RESPONSES TO ANGER: tense muscles, racing heart, rapid breathing, clenched fists.
HELPFUL ANGER: PROVIDES ENERGY, EXPRESS IN POSITIVE WAYS (EUSTRESS)
HURTFUL ANGER: DESTRUCTIVE, EXPRESS IN NEGATIVE WAYS (DISTRESS)
**People who tend to express anger in a negative way are at a greater risk of developing
Heart Disease.

7. Expressing anger in Healthy Ways
Guidelines to Help Express Anger in a Healthy Way
1. ACCEPT YOUR ANGER; IT IS A NORMAL EMOTION
2. IDENTIFY YOUR TRIGGERS (drug/alcohol abuse, low self esteem, lack of control, changes at home, stress, depression, )
3. DESCRIBE YOUR RESPONSE (journal)
4. SEEK CONSTRUCTIVE ALTERNATIVES
Release Excess Energy (dance, run, go to the gym)
Avoid Certain People/Situations
Avoid Destructive Behaviors (overeating/under eating, smoking, drinking, drugs, lashing out on social media)
Ask for Help (family member, teacher, counselor, friend, someone you look up to)
5. EVALUATE YOUR PROGRESS

8. Losing control
Some of the negative effects of no teen anger management can include:
Depression and suicidal thoughts
Drug and alcohol abuse
Health problems like high blood pressure, heart disease, and pains
Poor performance in school
Poor relationships with others
Negative or dangerous behaviors, including teen violence
Feeling out of control
Getting into accidents if they drive or do other dangerous things when angry

9. fear
FEAR is the emotion you recognize when your safety and security are threatened.
FEAR CAN BE HELPFUL (leave the situation)
FEAR CAN BE HARMFUL (overreact, perceived danger)
UNREALISTIC FEARS (phobias, anxiety attacks)

10. Learned emotions Learned Emotions = Social Emotions
Expression depends on Social Environment
Learned/Social Emotions:
Love
Guilt (I did a bad thing)
Can be helpful!
Shame (I’m a bad person)
Shame can lower your self-esteem

11. love LOVE is marked by deep feelings of affection/concern
DISPLAYED THROUGH: caring words, loving touches, thoughtful actions, and more
Expressed differently by women and men.
ONE OF THE MOST POSITIVE EMOTIONS people are capable of feeling.
The capacity to give and receive love is ESSENTIAL for mental health.

12. Love conquers all
Notebook

13. Guilt and shame
GUILT is feeling responsible for having done wrong; suffering from bad feelings about having done wrong
BEST WAY TO DEAL WITH GUILT is to take action to correct the situation.
SHAME is painful emotion caused by having done something wrong or improper; awareness of having done something wrong or foolish
SHAME LOWERS SELF ESTEEM.

14. RECOGNIZING YOUR EMOTIONS
NAME THE EMOTION – Be honest in the REAL EMOTION you are feeling; the root of the matter
DETERMINE THE TRIGGER – Pinpoint the EXACT source of the feeling
RECALL PAST EVENTS – Is this situation similar to that of one in the past? How did you handle it before? What can you do differently?

15. How to cope
COPING STRATEGY – Find an “outlet” or way of dealing with an uncomfortable/unbearable situation or feeling; helpful in diffusing the matter; focus energy in a positive manner
HELPFUL COPING METHODS:
Confront situation
Release energy by exercising/being active
Take a break (listen to music, read, write, draw)
Talk it out (friend, family, someone outside of the situation

16. Defense mechanisms
DENIAL – Refusing to recognize an emotion or problem Ex. Parents divorce and your act as though nothing is wrong.
COMPENSATION – Making up for weakness in one area by excelling in another. Ex. Great in math, horrible in history. Which progress report do you show first?
RATIONALIZATION – Making excuses for actions/feelings Ex. You don’t do your homework because you had to work or a game.
REACTION FORMATION – Behaving in a way opposite to the way your feel. Ex. You feel guilty for picking on /bulllying a kid in class, but you cover up your feelings by making jokes about it with your friends.
PROJECTION – Putting your own faults onto another person Ex. You don’t do your classwork, study for tests and fail the class so you blame it on your teacher.
REGRESSION – Returning to immature behaviors to express emotions Ex. Sulking/pouting because you don’t get your way.