Mindfulness
Name the 3 Mindfulness WHAT Skills
Observe, Describe, Participate
Emotions serve three functions. Name at least one!
1. They motivate us for action 2. Communicate to others 3. Communicate to ourselves
It is always important to CHECK THE _________
FACTS
Name the skill that is the opposite of rejecting reality.
Radical acceptance
Stand and superwoman pose for 20 seconds.
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What IS mindfulness?
Intentionally living with awareness of the present moment. Not judging or rejecting the moment. Without attachment to the moment (attend to the experience of the present moment)
What are cognitive distortions? Name 3 examples.
Cognitive distortions: irrational thoughts that influence your emotions. Distorted lens that affect how we interpret the world/ourselves/others.
Catastrophizing, minimizing, disqualifying the positive, all or nothing thinking, jumping to conclusions (fortune telling & mind reading), personalization, "should" statements, overgeneralization
What is validation and why is it important?
Validation - acknowledging that a person's emotions/thoughts/behaviors have causes and are understandable. (Explainable, but not necessarily excusable)
Validation can improve our relationships by showing we are listening and understand. Invalidation hurts!
___ Skills can be used to help change our body chemistry in crisis. (hint: an acronym)
TIP
In great detail and without judgement, describe one item in this room
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What are the 3 states of mind?
When should you use Opposite Action?
When acting on emotion urge isn't beneficial or emotion is not justifiable.
What type of communication style do we want to try to use? (hint: there are three big ones)
Assertive communication
How do you know when you are in a crisis situation?
The situation is highly stressful, there is intense pressure to resolve the crisis now, emotion mind is overwhelming, problem might not be able to be solved immediately
Surprise!
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Describe doing mind vs being mind.
Doing mind - focused on problem solving and achieving goals.
Being mind - focused on uniqueness of each moment and present-oriented.
How can we practice Coping Ahead with a situation?
Describe situation, determine coping skills, imagine it vividly, rehearse in your mind coping effectively, and relax afterwards
When trying to ask for what we want, we can use the __________ script. (hint: it's an acronym)
DEARMAN
What does the STOP skill stand for?
STOP! Take a step back. Observe. Proceed mindfully.
What is your compassionate statement? (All team members!)
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Describe one type of breathing exercise.
Examples: square/box breathing, 5/7/9 breathing, belly breathing, mindful breathing, paired muscle relaxation
The first step to accumulating positive emotions is to avoid a_________.
Avoiding!
What is dialectical thinking?
Recognizing there is more than one side to a situation. Opposites can be true. "Both/and" thinking.
Name a self-soothing method for each sense (sight, hearing, smell, taste, touch)
Examples: Look at nature, hum a soothing tune, use your favorite soap, treat yourself to a dessert, put a cold compress on your forehead
Show us your best miming skills. (You're stuck in a box!!)
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