Mindfulness
What is mindfulness?
Being aware and present in the moment.
Name the 4 Stress Responses that can be activated during an Amygdala Hijack
Fight
Flight
Freeze
Fawn
What does Dialectic mean?
Why do we want to label our emotions in order to regulate them?
Name it to Tame it. In order to effectively work through the emotion, you need to have an understanding of what emotion you are experiencing.
What is Interpersonal Effectiveness?
Relationship Skills
Where can you practice Mindfulness?
Anytime
Anywhere
Doing Anything
Which Distress Tolerance Skill helps you to Respond verses React to a situation?
STOP
What word to we use to replace the word "BUT" to be more dialectic when we speak? And what is the reasoning behind it?
And
It incorporates both statements as true rather than cancelling the first statement out.
True or False:
Some emotions are bad and some are good.
False: There are no good or bad emotions. Emotions are messengers to clue you into to what is going on around you. Some emotions are more desirable than others.
What game do we play to determine the intensity of 'asking' or 'saying no'?
Dime Game
What are the 3 States of Mind and describe them.
Rational: focuses on logic, reason and planning
Emotional: Impulsive, fueled by judgements and thinking mistakes. Facts may be distorted
Wise Mind: Blends the two for highest wisdom and intuition. A sense of "knowing" what to do. Wise mind comes when you find a sense of calm within you.
What does the Acronym TIPP stand for? And what does it do?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Calms you down in the moment by activating your parasympathetic nervous system.
Why do we Check the Facts?
To Reduce Emotional Mind and to gain clearer insight on the situation. It can also be used to fix or correct any thinking mistakes.
What does the Acronym ABC stand for?
Accumulate Positive Experiences
Build Mastery
Cope Ahead
What skill are you using when you are choosing to refrain from harsh words, tones and attitudes especially during conflicts and arguments?
GIVE
Name 1 of the "WHAT" skills of Mindfulness and
Name 1 of the "HOW" skills of Mindfulness.
What:
Observe
Describe
Participate
How:
One-Mindfully
Non-Judgementally
Effectively
What does the letter "M" in IMPROVE stand for?
(finding) Meaning
What is a Fact?
Give an example of Checking the Facts using the 5 senses.
Empirical evidence that uses the 5 senses to give credibility to a claim. It can also be measured.
Rolling back the cameras to review who stole money from the cash register. (Sight)
What skill are you using when you are able to sit with an emotion through its increase and decrease of intensity?
Ride the Wave
What skill are you using when you stand up for yourself and refrain from over apologizing?
FAST
Name 3 Benefits of Mindfulness
Increases Emotional Regulation
Decreases Distractions
Decreases Ruminating Thoughts
Increases Brain Activity Associated with Positive Emotions
Enhances Immune System
Decreases Depression and Anxiety
Decreases Anger, Irritability and Confusion
Reduces Pain
True or False: Alternative Rebellion is similar to pulling a prank on someone.
Give one example of a way to use Alternative Rebellion.
False: Pulling a prank could cause pain or distress to the other person and make the situation worse or cause increase guilt, shame or other emotions.
Throwing ice cubes in the tub.
Name the 7 of the 10 Thinking Mistakes
All or Nothing
Catastrophizing
Mind Reading
Overgeneralization
Mental Filter
Disqualifying the Positive
Emotional Reasoning
Should Statements
Labeling
Personalization
Name the 6 Things that get in the way of Emotional Regulation
Biology
Lack of Skill
Reinforcement of Emotional Behavior
Moodiness
Emotional Overload
Emotional Myths
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate or Accept No