State of Mind(fulness)
"I don't get mad, I get even." What state of mind is this?
What is emotional mind
This practice, if done consistently and incrementally, has been proven to decrease anxiety, depression, and increase pro-social behaviors, positive mental states, and mental clarity.
What is mindfulness
Complete this mindful mantra: "Thoughts are not ______"
What are facts
The name/label for the words that go through your mind after an event
What is a thought
From a physical point of view, formal mindfulness practice decreases the body's baseline stress response and increases the body's ability to quickly engage this response
The optimal state of mind for making long-term decisions that affect your or your loved ones
What is Wise Mind
This skill or state of being involves not evaluating what you noticed as good or bad
What is nonjudgmental
A daily practice that may alter the brain’s neural pathways, making the practitioner more resilient to stress
What is meditation
Thoughts/Emotions often lead to this - a behavior that you want to do
What is an urge
*DAILY DOUBLE*
The part of the brain known as the amygdala is responsible for regulating these three responses which are activated whether we are faced with a bear attacking us or a stressful or uncomfortable emotional moment.
What is fight, flight, or freeze.
The state of mind of a student is hears friends talking behind them in class, has an urge to turn around and join the conversation, but then decides to stay focused on the lesson
What is wise mind
The function of mindfulness is to increase ____________ of emotions and experiences
What is acceptance
This is a quick relaxation technique with attention focused on breathing. It consists of inhalation, holding the breath for a few seconds, exhalation, and holding the breath again for a few seconds - all for an equal amount of time.
What is square breathing/box breathing
Feeling discomfort, having a bad dream, and being in a bad mood are all types of what kind of trigger that means something that is inside which leads to an emotional reaction
What is internal
This bodily network includes the spinal cord and travels outward to a variety of areas of the body. Its function appears to be preparing the body for the kinds of vigorous activities associated with “fight or flight,” that is, with running from danger or with preparing for violence.
What is the sympathetic nervous system
The two sets of skills used to help people get from emotion mind to wise mind
What are WHAT and HOW skills
Name the skill: Observing urges and letting them pass, like riding a wave
What is Urge Surfing
*DAILY DOUBLE*
Several studies show that this technique may help lessen stress by reducing levels of cortisol (a hormone released in response to stress) and may also reduce symptoms of insomnia and anxiety. This mind-body technique involves slowly tensing and then relaxing each muscle group in the body.
What is progressive muscle relaxation
"Every action has an equal and opposite reaction." This is the word for what always follows as the result or effect an action or behavior.
What is a consequence
Emotions are regulated by the nervous system. One half of this system is the Autonomic Nervous System which is also comprised of two parts: the Sympathetic Nervous System and this system - whose function is to bring the body back from the emergency status that the sympathetic nervous system puts it into.
What is the Parasympathetic Nervous System
This category of skills assists in "making it through without making it worse"
What is Distress Tolerance
This mindfulness practice designed to increase compassion first for ourselves has been shown to increase positive emotions and decrease negative ones, with some newer research also suggesting it helps to decrease symptoms of chronic pain, migraines and PTSD.
What is Loving Kindness
Considered the "Father of Mindfulness" he first started secular Mindfulness Based Stress Reduction at the University of Massachusetts Medical Center
Who is Jon Kabat-Zinn
Racing heart, sweating, and trembling are all physical parts of this
What is an emotion
Generally, mindfulness decreases impulsive reactivity originating from this part of our brain, most often associated with our fight, flight, or freeze response. This network includes the hypothalamus, the hippocampus, the amygdala, and several other nearby areas and is primarily responsible for our emotional life, and has a lot to do with the formation of memories.
What is the Lymbic System