Using Analytic Techniques to Add Meaning to Data Scoring Guide.docx

Using Analytic Techniques to Add Meaning to Data Scoring
Guide
CRITERIA NON-PERFORMANCE BASIC PROFICIENT
DISTINGUISHED
Describe the
company
background and the
practical business
context.
Does not describe
the company
background and the
practical business
context.
Describe a part of the
company background
or a part of the
business context, but
not a complete
description of the
company.
Describe the
company
background and the
practical business
context.

Describe the company
background and a
detailed business
context to give a well
rounded view of the
company in the
marketplace.
Create four different
graphical
representations of
the data, including
scatterplots and
histograms.
Does not create four
different graphical
representations of
the data, including
scatterplots and
histograms.
Creates graphical
representations of the
data with errors or that
do not include at least
one scatterplot and
histogram.
Creates four
different graphical
representations of
the data, including
scatterplots and
histograms.

Creates four different
graphical
representations of the
data that are
professionally formatted
and clearly labeled,
including scatterplots
and histograms.
Calculate
descriptive statistics
for two different
variables, including
mean, median,
mode, and standard
deviations.
Does not calculate
for two different
mean, median,
mode, or standard
deviations.
Calculates descriptive
statistics for two
variables, but there
are errors in mean,
median, mode, and/or
standard deviations.
Calculates
for two different

mean, median, and
mode, standard
deviations.
Calculates descriptive
statistics for two
mean, median, mode,
and standard deviations,
that are clearly labeled
and professionally
presented.
Summarize the
processes by which
graphs and
statistics were
created and
calculated.
Does not summarize
the processes by
which each graph
and statistics were
created and
calculated.
Sentences begin to
describe the process
of creating the graphs
or calculating parts of
the statistics, but does
not fully explain all of
the elements.
Summarize the

processes by which
each graph and
statistics were
created and
calculated.
Detailed summaries of
the processes by which
each graph and statistic
were created and
calculated in language
that shows an advanced
understanding of the
concepts.
Format citations and
references correctly
using current APA
style.
Does not format
citations and
references using APA
style.
Formats citations and
references with errors
in APA style.
Formats citations
and references
correctly using
current APA style.
Formats citations and
references flawlessly in

current APA style.
Present content
clearly,
professionally, and
logically for the
identified audience.
Does not present
content clearly,
professionally, or
logically for the
Presents content with
some flaws in
organization or clarity
that affect professional
delivery for the
Presents content
clearly,
professionally, and
logically for the
Presents content with
exceptional clarity,
organization,
professionalism, and
appropriateness for the

Sit in Your Groups
While you wait – Do a quick gratitude circle with your table
group.
INSTRUCTOR NOTE: Play music of your choice for about 5
minutes before class begins. We typically choose something
upbeat and uplifting.
1
XXX
2
Questions
Mindfulness Activity
Participate
Zen Counting

This mindfulness exercise is a participate exercise: We are
going to do what is called “Zen counting.” Here is how it
works. Get into your groups of 6-8 people. When the exercise
begins, we are going to start counting one person at a time, with
random people in the group calling out numbers in order. One
person calls out 1, another person say 2, then another say 3, and
so on. If two people call out the same number at the same time,
then you need to start over back at 1. There is no
communication with each other in any way. If your group
reaches 20, then start over and this time close your eyes.
Ok, Step 1: get in your mindfulness position – in this case
standing up (computer laptops closed, phones put away, books
closed)
Step 2: take a nice deep breath
Step 3: begin the exercise of participating in Zen counting.
Do this exercise for 2:00 minutes – then debrief it by asking
students to describe they experience – praising descriptions that
are based on facts, and highlighting others that are based on
judgment.
4
The Model of Emotions
Lesson 7

(DeCano & Cook, 2015)
6
Summary of the Previous Lesson
What we pay attention to impacts how we feel and behave
Our natural tendency is to pay more attention to negative or bad
aspects (emotions) of ourselves, others, and the environment
than positive aspects
Negative confirmation bias refers to getting stuck on paying
attention to negative and stressful experiences while tuning out,
ignoring, and missing the positive
The five main take home messages from this lesson are as
follows:
aspects of ourselves, others, and the environment than positive
aspects
With effort and intention, we can purposefully choose to focus
on more positive aspects of our lives, others, and daily
experiences (that is, finding the silver lining, paying attention
to the positive in others, and developing positive go-to staples).
Gratitude is a special type of positive attention that involves
recognizing and acknowledging what and who we are grateful

for in our lives
Specific ways to practice gratitude include:
Gratitude journaling
Thank You Notes
Gratitude letter
Gratitude visit
7
Summary of the Previous Lesson
for in our lives
Thank You Notes
Gratitude letter
Gratitude visit
Awe in the present moment
The five main take home messages from this lesson are as
follows:
aspects of ourselves, others, and the environment than positive
aspects
With effort and intention, we can purposefully choose to focus
on more positive aspects of our lives, others, and daily
experiences (that is, finding the silver lining, paying attention
to the positive in others, and developing positive go-to staples).

for in our lives
Thank You Notes
Gratitude letter
Gratitude visit
8
Learning Objectives
After completing this lesson, you will be able to:
Learn about the function and purpose of emotions
Understand how emotions function and why we may continue to
feel a specific emotion for so long
Engage in specific activities and behaviors to cultivate positive
emotions
9
Lesson 7: Glossary TermsModel of EmotionsVulnerability
FactorsThose factors that make you more reactive/intense to
your emotions than you would normally bePrompting EventThe
presentation of an event or stimulus that sets off the entire
emotion processAction UrgeThe internal desire that pushes one
to act behaviorally specific due to the current emotion being
experiencedPositive MantraA positive mantra is an uplifting,
empowering, positive statement you can say during emotionally
intense times.

Participation Week 7 Part 1
How long do you think emotions last?
11
Emotions 101
Three goals of emotion:
They communicate information to ourselves - an internal
subjective experience that combines bodily and cognitive
reactions.
They communicate to others and provide them with information
- real or imagined.
Motivating and organizing action – thus emotions are adaptive
by nature.
In order to gain greater insight into your emotional world, it is
essential to learn what emotions do for you. The idea is that we
all experience emotions for a reason.
Emotion has three goals:
(1) Your emotions are sending you an important message.
Emotion can give us information about a situation or event.
They can signal to us that something is going on. Think of some
times when emotions are self-validating. For example: I am
going to a party, but I feel uneasy about it, as if something is

going to happen. At the party, a friend and I have an argument
and I leave. My feeling about something happening is right.
Another example, I am home alone and feeling very lonely. I am
getting more and more anxious and angry. I call friends and try
to get someone to come and stay with me. No one will come. So
this intense negative emotion also validates my feeling that I am
lonely and no one cares.
Remember, validating our emotion is important because we can
get our needs taken seriously. Think of some examples of your
own. Remember that we are not evaluating or judging anyone's
feelings or behavior. We are just trying to look at how emotions
function.
(2) We communicate our emotions to other with verbal and
nonverbal (facial expressions, body gestures or postures)
language. Whether we intend it or not, the communication of
emotion influences others.
When you are happy- come to talk to me; when you are mad-
leave me alone
(3) Finally, emotions motivate our behavior. There is an action
urge connected to specific emotions that is hard-wired. "Hard-
wired" means it is an automatic, built-in part of our behavior.
For example, if you see your friend walking in the middle of the
street and a car coming, you will feel an emotion, fear, and this
emotion will prompt you to run to save your friend. You don't
stop to think about it. You just do it. Your emotion has
motivated your behavior without you having to take the time to
think.
Emotions can also help us overcome obstacles in our
environment. An example given in the book is the anxiety
someone feels when they are about to take a test. This anxiety,
though it's uncomfortable, helps to motivate you to study so you
will do well on the test.

Make a list in one minute of all the emotions you can think of
Now divide into negatives and positives
Who had more negatives than pos
evolutionarily advantageous, but now it can have negative
impacts on your mental health
12
Negative and Positive Emotions
Negative emotions are those that accompany an unpleasant or
aversive experience, such as fear, anger, shames, guilt, sadness,
and jealousy.
Positive emotions are those that accompany a pleasant and
wanted experience, such as joy, excitement, happiness, and
love.
Activity – make a list of all the emotions you can think of in 1
minute. Emotions tend to be one word. Now rate them as
negative or positive. What’s the ratio of negative to positive?
Negative emotions are not bad, they are facts of life. Everyone
has the “cloudy day” once awhile.
Angry and hate are extreme powerful emotion. Do not make
decision, what should you do instead?
Over 65--- What you suppose to do? (Distress Tolerance Skills)

The goals of emotion regulation:
To understand the emotions you experience
To reduce our emotional vulnerability by stopping unwanted
emotion from starting in the first place
To decrease the frequency of unwanted emotions and to
decrease our suffering from unwanted emotions once they start.
13
Why Regulate Our Emotions?
The goals of emotion regulation:
To understand the emotions you experience.
To reduce our emotional vulnerability to unwanted emotions.
To decrease the frequency of unwanted emotions and to
decrease our suffering from unwanted emotions once they start.
Our emotions are always valid!
Benefits of Emotions
Positive Emotions:
energize and motivate us to perform
give us feedback about our environment
are important for learning and memory
add flavor to life
As I’ve stated before, emotions also carry motivational
properties. When you feel badly, it isn’t just that you are aware

of something threatening or wrong, you probably feel pretty
compelled to deal with it or avoid it altogether. For example, if
you feel scared because there is a giant black widow spider
crawling towards your hand as you are sitting on the couch, you
probably won’t just think, “Hmmm, what a cute black widow
spider! I wish it would crawl away.” Rather, you’re likely to
jump up and get the broom and swat it away. If you’re feeling
guilty over something, this is your emotional system telling you
that you are violating your own values system, and that
unpleasant feeling encourages you to correct your actions.
Feelings can actually act like an internal judicial system that
helps regulate our behavior.
Emotions give us feedback. They tell us when to defend
ourselves or flee the situation. They signal to use a sense of
gratitude toward others, which enables us to build better
relationships.
Emotions also add flavor to our lives. Imagine, we can climb
mountains, spend time with family and friends, do a thousand
things, but without emotion, what’s the point? Emotions give
meaning, color, and texture to our lives--taking us from elation
to sorrow, excitement to resentment, satisfaction to need. The
inability to experience emotions, which is referred to as
emotional numbness, can be a debilitating condition, because
life seems as if it doesn’t have much to offer. Emotions are a
vital part of our daily life; they help us experience the world as
well as express ourselves and communicate with others.
Emotions are also a critical aspect of learning and memory.
People are significantly more likely to remember events and
content that involves some level of emotional arousal than when
minimal to no emotional response is provoked. Flashbulb
memories are a great example of the role of emotions in
learning and memory. Millions of Americans have vivid
remembrances of decades-old traumatic events, including John

F. Kennedy's assassination, the Challenger space shuttle
explosion and, more recently, the 9/11 attacks. Flashbulb
memories enable detailed recollections that can be as clear as
something that happened yesterday, right down to the dialogue,
the weather, and even what people were wearing when they
heard the news. The amygdala, which is the emotional epicenter
of the brain, trains our attention to focus intensely on
emotionally arousing information to the exclusion of everything
else around us, which is why people can remember emotionally-
provocative information much better than information that does
not carry emotional arousal.
15
Reminder : Emotion-Provoking Buttons
Everyone goes from calm to not calm
There is always a button that gets pushed to cause us to go from
calm to not calm
Important to develop an understanding of one’s own emotion-
provoking buttons
16
Remember how a habit/reaction forms?
17
Cue
(Prompting Event)
Habit
(Behavior/Action Urge/Emotional Response)

Reward (Consequence)
You have emotion response and it happens quickly. We often
have vulnerability factor affects our emotion. E.g., “Hangry=
Hungry + Angry”
This is what is happening when you have an emotional response
an event happens that causes us to have internal responses or we
have thoughts about an event that causes internal responses
we have internal and external responses
things may have happened earlier that make us more prone to
this (turn and talk about what those are)
This all happens in 60-90 seconds, then we either emotionally
move on our we have further thoughts that retrigger the same
emotion
No one knows what is going on internally unless we give
external clues either bodily or verbally
Each one of this spot, we are learning the skills to change.
18
Example of prompting event that may elicit to 2 different
emotions

Roller Coasters
Sleep
Hungry
Exercise
Sick
Start with the prompting event – in this case roller coasters
Next – highlight that we have factors that make us more
vulnerable to our emotions. Not history is also a vulnerability
factor yet, we don’t have any skills that can go back and change
history
20
Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Joy
Fear
Discuss our thoughts and interpretations of the prompting event

And determine what emotion they might experiencing if they
don’t like roller coasters – FEAR or if they love roller coasters
- JOY
21
Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Jittery
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Attraction Walk toward
Excitement
Joy
Fear
Discuss inside the body from the Fear perspective:
Next from the Joy perspective

22
Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Jittery
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Excitement
Startling look
Mouth open
Wide-eyed
Look of awe
Mouth open
Wide-eyed
Run away Scream
Freeze
Approach Scream
Attend to

Joy
Fear
Now discuss what happens outside the body, including possible
behavioral reactions for those who experience Fear
Next from the Joy perspective
23
Roller Coasters
Sleep
Hungry
Exercise
Sick
I will die
Get sick
Falling out
Love it
Excitement
No hands
Heart racing
Butterflies
Nauseous
Heart racing
Butterflies
Nauseous
Anxiety
Walk away
Butterflies
Nauseous
Excitement
Startling look
Mouth open

Wide-eyed
Look of awe
Mouth open
Wide-eyed
Run away Scream
Freeze
Approach Scream
Attend to
Joy
Fear
Avoid
Pride
Go again!
Finally – discuss possible consequences and secondary
prompting events from the Fear side
And then from the Joy side.
24
REFRESHER
P
Opposite
Action
Willingness
The skills answer key to where each skill can be used to help
regulate the emotions and their severity
25

REFRESHER
P
Opposite Action
Willingness
26
Self Talk
Self-talk is your internal dialogue, your own personal pep talk,
the messages you communicate to yourself about yourself and
current circumstances:
Self-Encouragement
Positive Mantra
Prayers
Talk with you groups about your mantra and assess whether it’s
something you can say to yourselves to stop intense negative
emotions
Self-talk is our internal dialogue, our own personal pep talk, the
inner thoughts that are communicated about ourselves, others,
and current circumstances. Self-talk can be self-fulfilling when
it focus on ourselves. If you’re constantly critical of yourself,
what kind of message are you sending to yourself? The inner

conversations we have with ourselves have a powerful impact
on our emotions. This should come as no surprise, given that the
previous lesson delved deeply into the power of thought.
Becoming aware of exactly what you are saying to yourself
about yourself can help you understand why you react the way
you do to events and people in your life. It can also give you a
handle on controlling your moods, repeating your successes and
short-circuiting your shortcomings.
Positive self-talk can do a lot to give us the confidence to
overcome challenging, stressful situations and diminish the
negative self-talk that triggers intense negative emotions. If
public speaking makes you nervous, use your inner voice to
reassure yourself: “You can do it. You’ve done it well before.
Why else would they have asked you to do it again?” If being
treated unfairly by others causes you to become angry, use your
inner voice to guide you towards an effective response: “I don’t
appreciate being treated unfairly, and the best way for me to
handle this situation is once I’m cool, calm, and collected.”
Different types of self-talk could be in the form of prayers, self-
encouragement, or a positive mantra. I will briefly describe
each one of these below.
Prayer
If you happen to be a religious or spiritual person, research has
shown that prayer is a powerful form of inner talk that has been
shown to help people manage their emotions. Saying a small
prayer to get through a difficult time is not unusual. This near-
instinctive plea for help from a higher power is an unspoken
acknowledgment of the powerful benefit spirituality can have in
people’s lives. A connection to something greater than the self
offers people more than just hope; it strengthens their emotional
health, too. Prayer can provide a framework for coping with
unexpected or negative events and put things into perspective,
which causes emotions to lessen and rational thinking to return.

Self-Encouragement
Truly choosing to speak kindly to ourselves in an encouraging
way--and not just positively, but in a way that truly empowers
us. One thing I have noticed in my work is that for some, the
perfect positive self-talk can be hard to come up with or
generate.
Positive Mantra
A positive mantra is an uplifting, empowering, positive
statement you can say during emotionally intense times.
Positive self-talk mantras can be something you come up with
yourself, a quote you find that you are drawn to, or even
inspirational song lyrics. The positive mantra can be used at
the start of the day to get it off to a good start or any time you
feel negative thoughts coming on. For example, my positive
mantra when I become upset is “This Too Shall Pass.” Just as
the emotions came, they will go away. Other positive mantras
include “Keep Calm and Carry On,” “Tomorrow is another day,”
“I’m the driver of my own destiny,” or “Do that which is
effective, not that which my emotion is telling me to do.” Your
goal is to identify and develop a positive mantra that you can go
to during times of emotional duress.
27
The Resilience Recipe:
Ratio of Positive to Negative Emotions
3 to 1
People flourish and well-being is optimized at above about three
positive emotions for every one negative emotion.
The idea here is to try to engage in three positive emotions for
one negative in order to keep yourself in a generally good place.

Building up a daily diet of positive emotions does not require
banishing negative emotions. To be happy, people do not need
to adopt a passive approach and deny the upsetting aspects of
life. The levels of positive emotions that produce good benefits
do not have to be extreme. People who focus on the positive
aspects of their daily lives with average and stable levels of
positive emotions still show growth in resilience even when
their days include negative emotions. A lot of times we get so
wrapped up in thinking about the future and the past that we are
blind to the goodness we have right in front of our faces,
whether it’s the beauty outside the window or the kind things
that people are doing for us, or a funny joke you heard from a
friend. The better approach is to be open and flexible, to be
appreciative of whatever positivity enters your daily
circumstances, rather than waiting for really big things to come
into our lives to trigger positive emotions--such as ‘Will I be
happy if I move to a different city?’ ‘Will I have pride in my
work once I get the big raise?’ or ‘Will I finally be happy if I
get married?’
28
Broaden and Build Theory of Positive Emotions
Dr. Barbara Fredrickson developed the Broaden-and-Build
Theory of Positive Emotions to explain the mechanics of how
positive emotions are important to survival, and ultimately to
our resilience and social-emotional wellbeing. This theory
posits that positive emotions are distinct from negative
emotions and have different effects over the short and long
terms. Over the short term, positive emotions widen the
repertoire of people’s possible actions, resulting in greater
creative thinking, the readiness to take advantage of

opportunities, the strengthening of social bonds, and the
undoing of negative emotions. Positive emotions also create
openness to new experience and widen the attentional scope,
causing people to notice more of their environment and pay
more attention to what is going on around them. In contrast,
negative emotions cause people to narrow their focus and reject
new experiences. In short, while negative emotions narrow a
person’s repertoire of thoughts, actions, and interests, positive
emotions broaden them. In the long term, multiple moments of
broadening add up to create resources, such as physical health,
new skills, new knowledge, and better relationships, that can
help people be resilient and get through hard times.
The ultimate implication of this theory, which is supported by a
wealth of research, is that positive emotions have inherent value
to human growth and development, and cultivation of positive
emotions will help people be resilient and lead fuller lives.
29
Positive Emotions
Joy, happiness, pride, interest, love, amusement, awe
Broaden
Expands one’s inventory of thoughts and actions
Build
Develops mental, social, and physical resources
Transform
Advances personal growth & creates more positive emotions

Cultivating Positive Emotions
Brainstorm in your group ways you build positive emotions –
each group shares one
30
Intentionally Cultivating Positive Emotions #1: Focus on the
Small Positive Things
The small positive moments that are right in front of our faces
Focusing on the small positive moments that are right in front
of our faces
The pace of modern life is often so relentless that it keeps us
focused outward--often beyond what’s immediate to us, and
definitely away from our inner core. We need to slow ourselves
down enough that we can see and hear and sense with our heart,
not just our eyes, ears, and mind. Connect with the goodness
that is right in front of our faces day in and day out. Small
moments let positive emotions blossom, and that helps us
become more open and build greater resources. That openness
then helps us build resources that can help us rebound better
from adversity and stress, ward off depression, and continue to

grow.
Building up a daily diet of positive emotions does not require
banishing negative emotions. To be happy, people do not need
to adopt a Pollyanna-ish approach and deny the upsetting
aspects of life. The levels of positive emotions that produce
good benefits do not have to be extreme. People who focus on
the positive aspects of their daily lives with average and stable
levels of positive emotions still show growth in resilience even
when their days include negative emotions. A lot of times we
get so wrapped up in thinking about the future and the past that
we are blind to the goodness we have right in front of our faces,
whether it’s the beauty outside the window or the kind things
that people are doing for us, or a funny joke you heard from a
friend. The better approach is to be open and flexible, to be
appreciative of whatever positivity enters your daily
circumstances, rather than waiting for really big things to come
into our lives to trigger positive emotions--such as ‘Will I be
happy if I move to a different city?’ ‘Will I have pride in my
work once I get the big raise?’ or ‘Will I finally be happy if I
get married?’
31
Intentionally Cultivating Positive Emotions:
#2 Kindness Counts
Do Kind Things for Others (Acts of kindness)
Do Kind Things for Others

Kindness has at least two sides. When you count your blessings,
you often appreciate how others have been kind to you and have
elicited gratitude. Recognizing the other side of kindness—your
side—is another simple and cost-free way to tap into positive
emotions. Keep a daily tally of the number and type of acts of
kindness you do for others, which includes everything from
opening doors, picking up trash after someone, letting someone
get in front of you in line, giving a person some money who was
short change, offering to help someone pick up an object, or
asking a person if they need help if it appears they do.
Volunteer work and offering up our time to help friends or
family members are acts of kindness that yield tons of
positivity.
32
Intentionally Cultivating Positive Emotions #3 Engage in
activities where you experience flow
Engage in activities where you experience ‘flow’
Engage in activities where you experience ‘flow’
People who have the opportunity to do what they do best—to
act on their strengths—are far more likely to flourish. When we
engage in activities that we are good at, we are likely to
experience ‘flow,’ which is a state of complete immersion in a
task. Flow is described as being completely involved in an
activity for its own sake. The ego falls away. Time flies. Every
action, movement, and thought follows inevitably from the
previous one, like playing jazz, reading a good book, cooking a
meal, playing a game of chess, or gardening. Your whole being

is involved, and you're using your skills to the utmost. Some
people refer to flow as being “in the zone.” When we are in a
state of flow, we experience a range of positive emotions that
are energized and aligned with the task at hand. We are willing
to push ourselves. Often flow comes from engaging in activities
that we’re good at but are willing to challenge ourselves to get
better.
33
Intentionally Cultivating Positive Emotions #4: Connect with
Others
Connecting with others in fun and meaningful ways
Meaning, it needs to be consistent with our long-term values
and goals
Connecting with others in fun and meaningful ways
Experiencing positive emotions is not a solo endeavor. Good
social relations are a necessary condition for flourishing in life.
Being with others, whether we know them well or not, is an
extraordinarily reliable way to increase positive emotions.
Social connections increase the likelihood of experiencing one
of the 10 forms of positive emotions. This is not to say that
spending time with others with whom we have warm and
trusting relationships is not important. Rather, when we are
interacting with and in the presence of others we are
significantly more likely to receive a boost in positive
emotions.
34

Intentionally Cultivating Positive Emotions #5: Practicing
Gratitude
Intentionally practicing gratitude
Practicing Gratitude
Hopefully, you haven’t forgot about this key resilience practice,
and you’ve continued to purposefully pay attention to those
things you are grateful for in your life. As we learned in Lesson
5, practicing gratitude can be an extremely powerful way to
increase positivity and overall well-being. Gratitude is the felt
sense of wonder, thankfulness, and appreciation for the small
and big things that come along with life. Basically, it is the
opposite of taking life for granted. Practicing gratitude is an
intentional endeavor, which means we most purposefully find
the time to reflect on what we are grateful for and engage in
particular activities. There are a number of evidence based-
strategies for practicing gratitude, including weekly gratitude
journaling, thank you notes, gratitude letters, and gratitude
visits. For more information on practicing gratitude, see Lesson
4.
Activity – think of the ways you brainstormed building positive
emotions in your group, categorize which type they fall under
35
Summary of this Lesson
Emotions have 3 goals: communicating to self, communicating
to others, and to motivate for action
We as humans have a negative bias regarding emotions:
meaning we tend to focus on the negative emotions compared to
the positive ones

Emotions last a very short period of time – 60-90 seconds
Emotions are a full body response and there are numerous
places within this response where skills can be used to regulate
emotions
Cultivating positive emotions requires intentionality
(mindfulness)
There are 5 main points of today’s lesson
Emotions have 3 goals: To communicate to ourselves that we
need be aware that something is happening, to communicate to
others regarding a situation, and to motivate our bodies to move
or take action for adaptive reasons.
We have a negative bias towards the emotions that give us
negative physiological sensations
Emotions only last a very short period of time. Why they seem
to last longer is because we keep fueling the emotions via our
thoughts
Emotions are a full body response, and if we are aware of that,
we have numerous identified places to use our skills in
managing our emotions
There are numerous ways that we can cultivate positives, and it
is a matter of being aware and purposeful in acquiring or
cultivating our positive emotions.
36
Participation Week 7 Part 2
What is one way in which you will cultivate positive emotions
for yourself this week.
37
Mindfulness Activity

Participate
Snap, Crackle, & Pop
Similar to the earlier mindfulness exercise – this will also be a
participate exercise called Snap, Crackle, Pop.
Stand up and get yourselves into groups of 6 to 8 people. Given
it’s a participate exercise, we are going to through ourselves in
110%. So here is how this exercise works. The person who
starts is going to say “snap” pointing to the person to the left of
them by raising their right hand over their head at a 90 degree
angle, or to the right of them using their left hand over their
head at the same 90 degrees. The person who receives the point,
then says “crackle” while pointing to the left or right of
themselves by crossing their opposite arm across their chest.
For example, the person who receives the snap, now says
“crackle” while folding their left arm over their chest point to
the person to the right of them. The person who receives the
crackle, then says “pop” while pointing to any person in the
circle, including across the circle.
Ok, Step 1: get in your mindfulness position – in this case
standing up (computer laptops closed, phones put away, books
closed)
Step 2: take a nice deep breath
Step 3: begin the exercise of participating in Snap, Crackle,
Pop.

Do this exercise for 2:00 minutes – then debrief it by asking
students to describe they experience – praising descriptions that
are based on facts, and highlighting others that are based on
judgment.
38
How HAPPY are you feeling in this moment?
Rate yourself! 1-10
Observe what the emotion you are feeling right now.
If you aren’t feeling happy…notice what emotions are you
feeling
39
Activity
Scavenger Hunt! With your table group, try to do as many
activities that cultivate positive emotions as possible in the next
X minutes. Here are some examples:
Focus on small positives – name something small that was
positive in your day
Acts of kindness – go to a nearby busy place and find someone
to give a compliment to
Flow – immerse yourself in an activity you like (i.e. reading, a
quick run) for a few minutes
Connect with others – call a friend whom you haven’t talked to
in a bit to tell them you miss them
Gratitude – do a gratitude circle as a group
There’s a “take what you need” flyer in the class activities
folder that students may want to hang up randomly on campus

as their “acts of kindness”.
REMIND THEM TO COME BACK FOR THE LAST 15
MINUTES OF CLASS FOR DISCUSSION
40
SHARE YOUR SCAVENGER HUNT PICTURES!
https://padlet.com/mef07/h2u5ic508ouw
You probably need to update the padlet for your class
41
Observe your emotions again…..
Rate how happy you are feeling NOW.
Group Discussions
How did you happiness level change doing these cultivating
positive emotions activities?
Which activity do you feel gave you the biggest “bang for your
buck”?
What are other ways you can cultivate positives in your life?
Emotion
Name
Describe

Emotions
And rate (0-5)
Vulnerability
Factors
PLEASE
Prompting
Event
#1
Problem
Solving
Thoughts
about
the
Event
Check
the
Facts
Mindfulness
of

Current
Thoughts
Sensations,
or
Urges
Wave
Skill
Crisis
Survival
Skills
Body
Changes
TIP
Expression

Face/Body
Action
Behavior
Opposite Action
Consequences
of
Action
Distress
Tolerance
Skills
Model
of
Emotions
Inside
the
Body
Outside

the
Body
Prompting
Event
#2
ABC
Emotion
Name
Describe
Emotions
And rate (0-5)
Vulnerability
Factors
PLEASE
Prompting
Event #1
Problem
Solving
Thoughts
about the

Event
Check the Facts
Mindfulness of
Current Thoughts
Sensations, or
Urges
Wave Skill
Crisis Survival
Skills
Body
Changes
TIP
Expression
Face/Body
Action
Behavior
Opposite Action
Consequences
of Action
Distress
Tolerance Skills
Model of Emotions
Inside
the
Body
Outside
the
Body
Prompting
Event #2
ABC

Homework Post 7: Model of Emotions
Skill Practice Reflection: Reflect on your understanding of the
model of emotions and cultivating positive emotions that you
learned this week. Include a response to the following prompts
for a total of about 1.5 pages double spaced.
· Think about a situation you were in this week that made you
feel a specific emotion. Walk through each part of the model of
emotions using that situation as an example.
· Complete a WOOP for cultivating positive emotions 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 of cultivating positive 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 has kept/will keep you
from cultivating positive emotions? Name at least one internal
barrier and one external barrier.
· PLAN: What are your plans for overcoming these obstacles
and barriers to use gratitude? Make sure to include an if/then
statement (i.e. If you face "obstacle x", then you will do ...) and
then expand on how you will ensure you stick with that plan. Be
specific!
Class Activity Reflection: Reflect on the cultivating positive
emotions scavenger hunt from class this week and complete the
following activity. Your response for this section should be
about half page double spaced.
· What were some of the activities your group did on the
scavenger hunt?
· How did your emotions change as a result of participating in

the scavenger hunt?
· What are some new ways you thought of cultivating positive
emotions as a result of doing the scavenger hunt with your
group?
Gratitude Practice: Write a half a page about something little
you would miss if it wasn’t in your life anymore.
Lecture + Reading Reflection: Reflect on the previous lecture
and the assigned readings for next week and the associated
videos. Respond to the following prompts in a half page.
· What is one thing that resonated with you class on Wednesday,
particularly from the lecture material? What do you still have
questions about (if anything)?
· Identify one way you can see the content in the readings
helping you going forward.
GRADING STANDARDS
Your post is worth a possible 10 points. To receive the full 10
points for this post, you must respond to all four sections of
reflection and address all prompts fully, totaling around 3-4
double-spaced pages. Be honest; part of the goal of these posts
is to have an opportunity to receive feedback and support from
the TAs, who have experience with using these skills and
coaching on the use of them. Your grade is NOT based on how
“well” you used the skills, but rather on how much we can see
you reflected on the skills/content and have thought about how
it applies to your life. Incomplete or late responses will be
docked points.
Homework Post
7
:
Model of Emotions

Skill Practice Reflection:
Reflect on your
understanding of the model of emot
ions and cultivating positive
emotions
that you learned
this week. Include a response to the following prompts for a
total of about
1.5 pages double spaced.
·
Think about a
situation
you were in this week that made you feel a specific emotion.
Walk
through each part of the model of
emotion
s using that situation as an example
.
·
Complete a WOOP for
cultiva
ting positive emotions
based on the follo
wing four prompts.
Remember to include all four parts of the WOOP, putting
particular focus on naming an internal

·
WISH: What is something you wish to change in your future in
terms of
cultivating positive
emotions
? This ch
ange can be longer term, but make sure to then also identify
something for
·
OUTCOME: What would a specific outcome be if you were to
·
OBSTACLE: What is an obstacle that has kept/will keep you
from
cultivating positive emotions
?
Name at least one internal barrier and one external barrier.
·
PLAN: What are your plans for overcoming these obstacles and
barriers to use gratitude? Make
sure to include an if/then statement (i.e. If you face "obstacle
x", then you will do ...) and
then
expand on how you will ensure you stick with that plan. Be
specific!

Class Activity
Reflection:
Reflect on the
cultivating positive emotions scaveng
er hunt from
class this
week
and complete the following activity. Your response for this
section should be abo
ut half page
double spaced.
·
What were some of the activities your group did on
the
s
cavenger hunt?
·
How did your emotion
s change as a result of participating in the scavenger hunt?
·
What
are some
new ways you thought of cultivating positive emotions as a
result of doing the
scavenger

hunt with your group?
Gratitude Practice:
Write a half a page about something
little
you would miss i
f
it wasn
’
t in your
life
anymore
.
Lecture + Reading Reflection:
Reflect on the previous lecture and the assigned readings for
next wee
k
and the associated videos. Respond to the following prompts in
a half page.
·
What is one thing that resonated with you class on Wednesday,
particularly from the lecture
material? What do you still have questions about (if anything)?
·

Identify one way you
can see the content in the readings helping you going forward.
GRADING STANDARDS
points for this post, you must respond to
all four sections of reflection and address all prompts fully,
total
ing around 3
-
4 double
-
spaced pages. Be
honest; part of the goal of these posts is to have an opportunity
to receive feedback and support from
coaching on the use of them. Your grade is NOT
based on h
ow “well” you used the skills, but rather on how much we can
see you reflected on the
skills/content and have thought about how it applies to your
life. Incomplete or late responses will be
docked points.
Homework Post 7: Model of Emotions
Skill Practice Reflection: Reflect on your understanding of the
model of emotions and cultivating positive
emotions that you learned this week. Include a response to the
following prompts for a total of about
1.5 pages double spaced.
feel a specific emotion. Walk

through each part of the model of emotions using that situation
as an example.
g positive emotions based on
the following four prompts.
Remember to include all four parts of the WOOP, putting
particular focus on naming an internal
future
in terms of cultivating positive
emotions? This change can be longer term, but make sure to
then also identify something for
: What is an obstacle that has kept/will keep you
from cultivating positive emotions?
Name at least one internal barrier and one external barrier.
and barriers to use gratitude? Make
sure to include an if/then statement (i.e. If you face "obstacle
x", then you will do ...) and then
expand on how you will ensure you stick with that plan. Be
specific!
Class Activity Reflection: Reflect on the cultivating positive
emotions scavenger hunt from class this
week and complete the following activity. Your response for
this section should be about half page
double spaced.
scavenger hunt?
ing in
the scavenger hunt?
emotions as a result of doing the
scavenger hunt with your group?

Gratitude Practice: Write a half a page about something little
you would miss if it wasn’t in your life
anymore.
Lecture + Reading Reflection: Reflect on the previous lecture
and the assigned readings for next week
and the associated videos. Respond to the following prompts in
a half page.
Wednesday, particularly from the lecture
material? What do you still have questions about (if anything)?
helping you going forward.
GRADING STANDARDS
points for this post, you must respond to
all four sections of reflection and address all prompts fully,
totaling around 3-4 double-spaced pages. Be
honest; part of the goal of these posts is to have an opportunity
to receive feedback and support from
coaching on the use of them. Your grade is NOT
based on how “well” you used the skills, but rather on how
much we can see you reflected on the
skills/content and have thought about how it applies to your
life. Incomplete or late responses will be
docked points.
Case Study:
1) Please go through assignment sample document and rubric
document(attached rubric doc seperately) and provide atleast 2-
3 pages for case study in APA format with more than 2

references.
2) Rubric document name: Rubric Detail.

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