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Processing Emo

This document outlines the OWECAN method for processing emotions. It involves five steps: 1. Observe your emotions without judgment by noticing physical sensations and describing thoughts. 2. Willingness to feel emotions instead of avoiding them through techniques like deep breathing and muscle relaxation. 3. Explore emotions through writing, talking or diagramming to clarify the message and identify cognitive distortions. 4. Choose how to act on values through activities that focus on control and values clarification. 5. Act and accept by taking small actions on what can be changed while letting go of what cannot through willingness and calming the body.

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52 views1 page

Processing Emo

This document outlines the OWECAN method for processing emotions. It involves five steps: 1. Observe your emotions without judgment by noticing physical sensations and describing thoughts. 2. Willingness to feel emotions instead of avoiding them through techniques like deep breathing and muscle relaxation. 3. Explore emotions through writing, talking or diagramming to clarify the message and identify cognitive distortions. 4. Choose how to act on values through activities that focus on control and values clarification. 5. Act and accept by taking small actions on what can be changed while letting go of what cannot through willingness and calming the body.

Uploaded by

Anna
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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O bserve:

Notice and name what you're feeling, be as specific as possible


Observe your physical sensations
Don't judge emotions as good or bad, describe them instead, ie: "This is uncomfortable"
Observe thoughts instead of believing them, ie: "I'm having the thought that they're
judging me"

W illing to Feel:
Sit with your feelings instead of trying to fix them right away
Slow down and don't avoid situations or run amuck/act rashly
Grounding skills- get back into your body, make space for sensations
Nervous system calming- slow breathing, the yawn, shake it out, progressive muscle
relaxation
lean in instead of distracting
If sitting/willingness is too hard, do it on paper (Brain Dump)

E xplore:
Make it concrete:
Write about it
Talk about it
Diagram it
Clarify- Ask, "Am I in physical danger right now?", "What messages do these emotions have
for me?" (Are my emotions trying to tell me something, or are they a smoke alarm+bacon?)
Explore thoughts:
What thoughts are making this worse?
Cognitive distortions?
Underlying beliefs about yourself or the world?

C hoose:
Locus of Control activity- The Serenity Prayer
Values Clarification activity

A ct and Accept:
Act- here's what I'm going to do to make things better/act on my values
Accept- here's what I can't change: I'll let go, practice willingness, calm my body, and
redirect my energy to what I can change.
What are 1-2 small actions I could take? Are there any?

N -Because O, WE CAN.You can do this! You can do hard things! You can work through
your emotions, resolve them and get better at feeling!

Therapy in a Nutshell

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