Mindfulness
Give an example of a mindfulness practice. Bonus what do you do for your mindfulness practice?
Answers will vary
*Bonus - 50 pts
When would you use the Problem Solving Skill?
When the facts themselves are the problem
It's a problem that is within your control to solve
Name one good reason for having emotions
Answer will vary (e.g. Gives us information, communicates to and influences others, motivates and prepares us for action)
When might sadness be justified?
you have lost someone or something permanently.
Things are not the way you wanted or expected or hoped them to be
Name a tip for getting better sleep
Answers will vary - from handout
Name the Three States of Mind
Emotion, Reasonable, Wise
Name at least 2 of the 6 question to ask yourself when Checking the Facts.
Bonus - name 2 more :-)
What is the emotion I want to change?
What event is prompting my emotions?
What are my interpretations?
Am I assuming a threat?
What is the Catastrophe?
Does my emotion and/or the intensity fit the facts?
*Bonus: if named 4 extra 100pts
name at least one reason it can be difficult to regulate your emotions.
Bonus: Name which one you relate to and how
-Biological factors
-Lack of skill
-others reinforce your emotional behavior
-myths about emotions
-emotional overload
Bonus points: 100
What is the opposite action for sadness?
Get active! Get up and do something, Be with people
What part of ABC PLEASE helps you increase positive emotions?
AB
Name the "What" Skills
Observe, Describe, Participate
Name at least 3 reasons when Anger fits the facts?
When an important goal is blocked
When a desired activity is interrupted or prevented
You or someone you care about is attacked or hurt by others
you or someone you care about is insulted or threatened by others
Name one goal of Emotion Regulation training
Bonus: name 1 more
Understand the emotions that you experience, reduce emotional vulnerability and stop unwanted emotions from starting in the first place, decrease the frequency of unwanted emotions, decrease emotional suffering
Bonus points: 100
What do we have to do in order to decide if our emotion is justified?
Check the Facts
What part of ABC PLEASE reduces vulnerability to emotion mind?
Bonus - how did you use this skill this past week?
PLEASE
Bonus 100 pts
Name the "How" Skills
Bonus: which one of the How skills did you use this week and describe how you used the skill.
Non-judgmentally, one-mindfully, effectively
Bonus pts: 200
Name the steps of Problem Solving
1.Figure out and describe the problem situation.
2.Check the facts (all the facts) to be sure you have the right problem.
3.Identify your goal in solving the problem.
4.Brainstorm lots of solutions.
5.Choose a solution that fits the goal and is likely to work.
6.Put the solution into action! Try it out!
7.Evaluate the results of using the solution.
It worked? YEAH! It didn’t work? Go back to step 5
Name the six components of the wave model of emotion.
Prompting event/trigger, interpretation, emotional experiencing, emotional expression, aftereffects/secondary emotions, vulnerability to react again.
Give an example of a time you would not use opposite action?
When the emotion fits the facts of the situation and/or acting on the urge would be effective
What does the acronym ABC PLEASE stand for?
Accumulating positive experiences, Building mastery, Coping ahead
treat PhysicaL illness, balance Eating, Avoid mood-altering substances, balance Sleep, get Exercise
What is the goal of mindfulness?
To get to Wise Mind
Use Check the Facts for the following situation:
Your friends from school have not texted you or contacted you that much over the summer. You thought you had gotten to be good friends and when school ended you talked about hanging out a lot over the summer.
Answers may vary
What is an Aftereffect (emotion wave model)?
Something that occurs after you have acted (or not acted) on the first emotion (what comes after the Emotional expression)
i.e. state of mind, other emotions, behaviors, thoughts, body sensation
In addition to being justified, what else must an emotion be in order for you to act on it?
Effective
What does it mean to build mastery?
Doing things that make us feel competent and in control of our lives, challenging ourselves a little, getting better at something