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4 Skills To Help Teens with Emotional Outbursts

 

Emotional Outburst in Adolescence 

How do I handle my teens anger outbursts? Either they are happy or upset, if they are mocked, shamed = being upset, if they are impatient or lose their temper there is some outburst soon to follow. Does your teen present with moderate to severe level of emotional outburst?

Photo by Adli Wahid on Unsplash

Teens often have intense emotions and battle with outburst, this can be normal at times. The important thing is to try and help them learn tools to work with their feelings instead of against them. Journaling and modeling are two of the tools that work for many. There are many other ways to assist your teen with better management of intense emotions. For more ideas on how to help your teen visit www.mind.org. 

Try these! Use what works and forget the rest...

1. GOOD BALANCE  

  1. Take care of sickness ~ Go see your doctor and take your medications. Take care of your body.
  2. Eat right ~ Eat foods that are healthy. Vegetables and fruits. Drink 8 cups of water a day.
  3. Exercise every day ~ Be active. Exercise everyday. Avoid harmful activities.
  4. Sleep well ~ Get enough sleep at night so you are not tired during the day. 
  5. Take time for yourself ~ Do something fun daily.
Teachings

Purpose: Practicing good habits helps with emotional regulation. Using healthy activities to help with building positive habits. 

Most important: Self-care is a major part of emotional regulation.

Teaching points: Discuss the need for self-care. Identify possible limitations to daily self-care activities. Discuss how good sleep and healthy eating is important in mood management. Outline healthy habits and how they improve mood. Discuss how exercise helps mood.
     

2. GAINING PLEASURE EVENTS

1. Smile.
22. Do a good deed.
43. Dream big.
2. Connect with nature.
23. Get outside.
44. Trust your instincts.
3. Surround yourself with positive people in person or online.
24. Spend time with inspiring people or read about someone who inspires you.
45. Do something you’ve been putting off.
4. Do something you’ve always enjoyed.
25. Think of positive things from your past.
46. Look around for funny things and have a laugh.
5. Do something you’ve never done before but have always wanted to try.
26. Let go of negative memories.
47. Change your habits just this once, do something unexpected
6. Learn something new.
27. Be creative.
48. Start small.
7. Smell something that makes you happy
28. Give someone an unexpected gift.
49. Have a meal somewhere different.
8. Reward yourself for your good habits.
29. Do something you’ve been putting off.
50. Eat something that makes you happy.
9. Eat something healthy.
30. Watch the sunset.
51. Plan for success.
10. Go for a bike ride.
31. Get up for sunrise.
52. Be active
11. Don’t worry now, worry later.
32. Spend time with a good friend.
53. Set a goal
12. Be present.
33. Devote time to family.
54. Go slow.
13. Look at something that makes you happy.
34. Spend time alone.
55. Seek out supportive and like-minded people.
14. Take a small step towards your goal.
35. Say, or sing, something that makes you happy.
56. Start a new habit, a good one.
15. Congratulate yourself.
36. Clean your area, bit by bit.
57. Seek sensuous activities and enjoy them.
16. Tell someone you love them.
37. Write stuff down, keep a diary.
58. Tell someone your dreams.
17. Rest up.
38. Focus.
59. Be grateful.
18. Change your routine.
39. Love yourself.
60. Make a good choice.

19. Stretch your body.

40. Acknowledge your feelings.
61. Be grateful for life.

20. Take a photo, and look back at old ones.

41. Notice what makes you happy and use it in sad times.
62. Ignore people who annoy you, stop being with them.

21. Put a picture of something you want on your wall.

42. Teach someone something you know well.
63. Choose to be happy every day.

Teachings

Purpose: Building pleasurable activities in daily routine are important in managing emotion regulation. Awareness skills and enjoy fun activities is helpful with mood management. 

Most important: Emphasize the importance of fun, play and self-enjoyment.

Teaching points: Discuss the benefit of participating in pleasure events. Review how often pleasure activities should be in your daily schedule. 

                    




3. CURRENT EMOTION

Understanding your emotions 

  1. Level of your emotions
  2. Identify you emotions 
  3. What emotions do?

What emotion you are experiencing

  1. What does your emotion do to you
  2. How does your body feel now
  3. The more you practice the quicker you become at controlling your emotions

Control your Behavior                       
                                                     
  1. Understand how your mind and body change with 
different emotions
  1. Make good decisions even when you are feeling bad
  1. You are not your emotions. You control your emotions

Teachings

Purpose: Understanding emotions are important aspect of mood management. You are not your emotions and they do not define who you are. Emotions are human nature and are okay to experience. 

Most important: Identify the emotion you are experiencing and how these emotion contribute to your mood and behavior. 

Teaching points: Discuss how you learned about emotions and what were the lessons you were taught. Identify the various emotions and how they changed your mind and body. Discuss the benefit of practicing emotion identification. 

Photo by Tengyart on Unsplash

4. OPPOSITE ACTION 

Change How You Feel By Acting Differently

Step One: Identify your current emotion by using observe and described skills

Step two: Do something differently to create different thoughts, feelings/emotions and behavior.

Fear: 
  1. Do what you are afraid of doing 
  2. Get your control back

Guilt or shame: 
  1. Learn, move on and don’t do it again 
  2. Let it go

Sadness: 
1.      Stay busy
2.     Do fun things

Anger: 
  1. Help out someone
  2. Ask yourself, how do they feel now

Teachings

Purpose: Emotions have actions and/or urge associated with it. Using different thoughts and emotions can change mood. Identify change need to bring different behavior    

Most important: Identify alternative options then do them

Teaching points: Discuss the importance of engaging in opposite action. List out actions urges for the various emotions. Discuss how this skill is related to other and how they may be used together to get the best result. Debate whether or not using fake opposite action is still useful. 

Alpha Beta Behavioral Psychological Services Inc.
www.alphabetabehavioral.com
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Location: Bakersfield, CA, USA

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