1. Contexts and Prompting Events
1.1. Family
1.1.1. Parents don't trust me, don't give enough independence
1.1.2. Reports from school
1.1.3. Parents don't get along
1.1.4. Parents don't like/question friends
1.2. Friends
1.2.1. Someone spread rumor-bullied
1.2.2. Boyfriend/girlfriend did something to upset you
1.2.3. Let down by friend
1.2.4. Friend is having or getting in trouble
1.3. Work/School
1.3.1. Test/presentation coming up
1.3.2. Team/club not going well
1.3.3. Received disappointing grade
1.4. Alone
1.4.1. Bored/nothing to do
1.4.2. Too much to do
1.4.3. Thinking about past hurts
1.4.4. Feeling bad about myself
1.5. Others
1.5.1. money, hunger
1.5.2. bullying
1.5.3. sex/sexual identity
1.5.4. identity
2. Emotions (Shaver, 2001)
2.1. Negative emotions
2.1.1. Anger
2.1.1.1. Irritation
2.1.1.2. Exasperation
2.1.1.3. Rage
2.1.1.4. Disgust
2.1.1.5. Envy
2.1.1.6. Torment
2.1.2. Sadness
2.1.2.1. Suffering
2.1.2.2. Disappointment
2.1.2.3. Shame
2.1.2.4. Neglect
2.1.2.5. Sympathy
2.1.3. Fear/anxiety
2.1.3.1. Horror
2.1.3.2. Nervousness
2.2. Positive emotions
2.2.1. Love
2.2.2. Joy
2.2.3. Surprise
3. Strategies for building emotional capacity/reducing vulnerability
3.1. Awareness of emotions
3.1.1. Observing
3.1.2. Describing
3.2. Acceptance of emotions
3.2.1. Understanding usefulness of emotions
3.2.2. Normalizing negative emotions
4. Strategies for responding to emotional upset
4.1. Strategies for controlling impulsive/counterproductive behaviors and behaving in accordance with desired goals
4.1.1. Picturing the outcome
4.1.2. Replacing what you want to do with something healthy or generous
4.1.3. Considering the pros and cons of responses to emotional upset
4.1.4. Got advice from someone who handles specific stressor well
4.1.4.1. OR Imagining how an admired person would handle
4.1.5. Delaying acting on emotions until the next day "I can always respond later"
4.1.6. Taking steps to escape the upsetting situation (e.g. changing physical location or ending a relationship)
4.2. Strategies for modulating painful emotions
4.2.1. Distraction "got my mind off it"
4.2.1.1. Alternate activity like exercise or hobby
4.2.1.2. Conduct a review of positive events today
4.2.2. Self-soothing
4.2.2.1. Breathing
4.2.2.2. Tending to physical comfort
4.2.2.3. Engaging in self-talk
4.2.3. Gain wider perspective on the problem
4.2.3.1. Talking to trusted mentor/adult
4.2.3.2. Praying, Consulting Scripture
4.2.3.3. Consulting a counselor or doctor
4.2.3.4. Talking to a friend