Mindfulness
What is the 5 senses activity?
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
What is distress tolerance?
Ability to stay emotionally regulated through stress events.
Why bother accepting reality?
Rejecting reality won't change it
Rejecting reality turns pain into suffering
Changing reality requires accepting it first
Give 5 examples of mindfulness exercises one can do (excluding the 5 senses activity)
Secret Garden Exercise
Nature Walk
Meditate
Journal
Read
Calming Music
Color
What are 3 things that impact your distress tolerance?
Sleep
Hunger
Environment
True or False:
You have to approve of the situation to accept it.
False: You may not approve or agree with what is happening but you can accept that it is happening!
Why is it important to track your thoughts and emotions every day?
To notice how you are impacted by internal and external cues.
What are two distress tolerance games that were played in this group?
Unfair Game
Pictureaka
Back to Back drawing
Pictionary
Name 3 things that are NOT in your control and 3 things that ARE in your control
Other's emotions, thoughts, actions, the weather
My emotions, thoughts, actions, reactions, attitude
Give 3 examples of things to be mindful for
ex: Your own body sensations
Tone of voice
Facial expressions
Body Language
Body Temperature
Hunger/Thirst
Environment around you
Emotions
Identify ONE letter in the acronym TIPP skill
T- Temperature
I- Intense Exercise
P- Paced Breathing
P- Progressive Muscle Relaxation
What are the 5 choices one can make in response to a problem?
Freebie: Change how you feel about the problem
1. Figure out how to solve the problem
2. Change how you feel about the problem
3. Accept it
4. Stay miserable
5. Make things worse
Explain the Wise Mind, why it is important, and how it can be used.
Rational Mind vs. Emotional Mind
What does the acronym ACCEPTS stand for?
A- Activities
C- Contributing
C- Comparisons
E- Emotions
P- Pushing Away
T- Thoughts
S- Sensations
Willfulness- Refusing to tolerate a situation
Willingness- Allowing the world to be what it is and participating anyway