1. Reflect on a time 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.Describe what skill you used and how it went.

2.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 ofyour 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 keeps you from usingusing the skills to manage negative emotions.Name at least one internal barrier and one external barrier.
• PLAN:What are your plans for overcoming these obstacles and barriers tomanage negative emotions. Make sure to include an if/then statement and then expand on how you will ensure you stick with that plan.