MINDFULNESS
NAME THREE WAYS TO PRACTICE MINDFULNESS
MEDITATION, MINDFUL ABCS, BREATHING, YOGA, 54321
NAME 3 WAYS YOU CAN MAKE A CRISIS WORSE.
YELLING, USING SUBSTANCES, SELF-HARMING, RUNNING AWAY, ETC.
WHAT TYPE OF AROMATHERAPY REDUCES ANXIETY AND PROMOTES SLEEP FOR MOST PEOPLE?
LAVENDAR
WHAT IS A REFRAME? GIVE AN EXAMPLE.
Challenging cognitive distortions and developing more balanced beliefs. Ex. A reframe for "I'm ugly" might be "I don't feel my best today and there are still beautiful parts of me."
WHAT DOES IT MEAN TO "COPE AHEAD?"
WHAT IS MINDFULNESS?
THE ABILITY TO BE FULLY PRESENT AND ENGAGED WITH WHATEVER YOU'RE DOING IN THE MOMENT-FREE FROM DISTRACTION OR JUDGEMENT, AND AWARE OF YOU'RE THOUGHTS AND FEELINGS WITHOUT GETTING CAUGHT UP IN THEM.
WHAT IS THE PURPOSE OF DISTRESS TOLERANCE SKILLS?
TREATMENT FOR IMPULSIVITY. TO FEEL LESS BAD SO THAT YOU DON'T MAKE THE SITUATION WORSE BY ACTING IMPULSIVELY.
WHY IS EXERCISE HELPFUL IN REDUCING ANXIETY AND DEPRESSION?
RELEASING ENDORPHINES, USES "FIGHT OR FLIGHT" ENERGY IN A HEALTHY WAY RATHER THAN ACTING ON IMPULSE
NAME 3 TYPES OF COGNITIVE DISTORTIONS.
MIND READING, FORTUNE TELLING, ALL OR NOTHING, VICTIM THINKER, GUILT BEATER, CROWD FOLLOWER, "I CAN'T", MINMAXING
WHAT IS OPPOSITE ACTION? GIVE AN EXAMPLE.
ACTING OPPOSITE TO AN EMOTION'S URGE TO CHANGE OR REDUCE THE EMOTION. EX. I WANT TO ISOLATE AND SLEEP WHEN I'M DEPRESSED, SO I ACT OPPOSITE BY BECOMING ACTIVE.
WHAT ARE THE 3 STATES OF MIND?
EMOTIONAL, WISE, RATIONAL.
WHAT IS RADICAL ACCEPTANCE? GIVE AN EXAMPLE.
HAVING AN "IT IS WHAT IT IS, HOW DO I IMPORVE THE NEXT MOMENT" APPROACH. NOT AGREEING OR LIKING, BUT CHOOSING TO CREATE LESS SUFFERING FOR YOURSELF BY RADICALLY ACCEPTING.
WHAT IS THE AIRPLANE OXYGEN MASK ANALOGY?
If you run out of oxygen yourself, you can’t help anyone else with their oxygen mask. Or put more simply: if you die, you can’t help anyone else.
This is an important metaphor for those who spend a great deal of their time taking care of others. Taking care of others can easily deplete the care-giver. PUT YOUR OWN MASK ON FIRST!
HOW DO WE "TREAT" AVOIDANCE?
Exposure therapy! Baby steps towards facing anxiety provoking situations.
NAME 3 EXAMPLES OF ACCUMULATING POSITIVE EXPERIENCES?
GOING OUT TO DINNER, BAKING, ENJOYING A CUP OF TEA, SINGING, ICE SKATING, ETC.
NAME TWO BODY POSTURES THAT HELP US BE MORE WILLING/OPEN TO CHANGE.
WILLING HANDS, HALF SMILE, POWER POSE.
WHAT DOES STOP STAND FOR?
STOP, TAKE A STEP BACK, OBSERVE, PROCEED MINDFULLY.
WHAT ABOUT VAPING MAKES IT MOST APPEALING TO YOUTH?
THE FLAVORING AND ADVERTISING.
WHAT'S THE PROBLEM WITH AVOIDANCE?
Avoiding or escaping the situation may make you feel better in the short term, but in the long term this avoidance is actually reinforcing your anxiety. That’s because you are learning that avoiding or escaping the situation reduces your anxiety, which is encouraging you to be afraid of the situation.
WHY DO WE NEED TO SCHEDULE POSITIVE ACTIVITIES WHEN WE HAVE DEPRESSION/ANXIETY?
BECAUSE MOTIVATION MIGHT NEVER COME "KNOCKIGN AT THE DOOR." HAVE TO CHANGE FROM THE OUTSIDE IN!
WALK US THROUGH HOW YOU WOULD MINDFULLY DRINK TEA.
WHAT DO YOU SEE, SMELL, TASTE, TOUCH, HEAR.
WHAT IS THE MAMMALIAN DIVER'S REFLEX? HOW DOES IT WORK?
Cold temperature on eye mask area of face with head below heart. Turns off your sympathetic nervous system (fight, flight, freeze) and turns on your parasympathetic nervous system (rest and relax).
HOW MANY HOURS CAN THE HUMAN BODY BE AWAKE UNTIL IT NEEDS SLEEP?
16 HOURS.
WHAT DOES IT MEAN TO "WALK THE MIDDLE PATH?"
NOT ENGAGING IN ALL OR NOTHING THINKING.
WHAT DOES PLEASE STAND FOR?
PHYSICAL HEATLH, EATING, AVOIDING MOOD ALTERING DRUGS, SLEEP, EXERCISE.