Definitions
What is the definition of Mindfulness?
1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodilysensations, used as a therapeutic technique.
It only takes a few weeks for our brains to return to a healthy baseline in addiction recovery
False! Most notable sources agree it takes about a year.
What is a mental roadblock?
a temporary difficulty in thinking, problem-solving, or creativity.
**In addiction, we continue to use and abuse substances because we believe that these substances help our mental states.
How many hours of sleep is recommended to get a healthy nights rest according to most notable sources, including the Mayo Clinic.
7-9 hours of sleep
True or False: Walking, guided meditation, art, puzzles, chores and deep breathing are all considered practicing mindfulness
True
What is the definition of a trigger?
a stimulus, either internal or external, that can evoke a strong urge or craving for a substance or behavior. These triggers can be associated with past experiences, thoughts, feelings, or even physical sensations.
Exercising too much, Worrying over and over again about something you can’t control, Lying about how you feel, and Telling yourself, Suck it up or It’s no big deal are examples of Emotion Dodging Strategies.
True! This also includes things like walking out on difficult conversations, staying in bed, avoiding people, watching too much TV, and using
What is the most common example of a permission giving thought?
"I can have just one"
Also accept "“Nobody will know"
True or False: Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (the legal limit is .08%).
True!
True or False: The purpose of Mindfulness is to be relaxed
false: Relaxation is often a side effect of mindfulness, but the purpose is only to merely to be present in the moment
What is the definition of a drug?
Any substance (other than food) that is used to prevent, diagnose, treat, or relieve symptoms of a disease or abnormal condition. Drugs can also affect how the brain and the rest of the body work and cause changes in mood, awareness, thoughts, feelings, or behavior.
The brain experiences pleasure from many different things we like to do in life; eating dessert, having a sexual encounter, playing a video game, etc. This pleasure is signaled through the release of the neurotransmitter oxytocin
False! Dopamine.
Dopamine, a neurotransmitter and hormone, plays a crucial role in regulating a wide range of functions including movement, motivation, learning, and reward. It also impacts attention, memory, mood, sleep, and behavior. Essentially, dopamine helps the brain connect feelings of pleasure to behaviors, motivating us to repeat actions that provide positive reinforcement.
What can you do to increase your physical wellness?
Regular Exercise, routine, eating right, eliminating sugar, moderating caffeine, appropriate Sleep!
*anything really - BUT MANAGING YOUR MENTAL AND EMOTIONAL HEALTH IS ALSO KEY!!
What is one of the biggest distractions to sleep?
24-hour internet access.
Mindfulness has been associated with the perceived reduction of pain in participants by upwards of ______.
50%
What is the definition of a transfer addiction?
is the act of replacing one addiction with another. It occurs when an individual, who has overcome a primary addiction, develops a new addictive behavior or substance as a substitute. This can involve substituting substances, behaviors, or processes.
Being overly critical, deceptive and not taking personal responsibility mean you are a toxic person.
False! Yes those are examples of toxic characteristics, but we are all human. Remember truly toxic people will not sit here and feel remorse, shame or guilt for their actions.
What is an emotional limitation?
difficulties in experiencing, recognizing, expressing, or regulating emotions.
Insomnia is often a normal part of _________. Taking sleeping pills can disrupt this natural process.
Grieving
Name three ways you have learned other than our morning meditation to increase your ability to practice mindfulness?
Focus and fascinated, box breathing, leaves down a stream and other visualizations, color mediation etc.
What is the definition of an irrational thought
thoughts that are not based on reason, logic, or evidence
The mindfulness workbook explains in detail the correct and appropriate way to grieve.
False! There is no one right way to grieve, we are all going to process it differently. Mindfulness, therapy, being in touch with and acknowledging your emotions, identifying your losses, and a willingness to begin the process of grief are all amazing starts. The only really wrong way at this point would be to use.
Name three ways you do things you do not like merely to be a part of the crowd AND three alternatives.
anything they say but moderate it based on what you know to be true to them
Examples: Go to bars, pay for things, hang out with people you are uncomfortable with, say yes to things you are not comfortable with.
Alternative: Use I statements, clearly say No, have reinforcements, create a healthy exit strategy. AVOID TRIGGERING AND TOXIC PLACES AND PEOPLE!
Name 5 healthy sleep habits
*Creating a healthy sleep schedule (go to sleep and wake up at the same time everyday)
*a relaxing bed time routine
* Regular exercise but not hard exercise right before bed
*Limiting Caffeine and Sugar
*Go outside for at least 30 minutes a day
*Create a peaceful sleep environment
* Journaling and Mindfulness
Daily Double:
How has mindfulness changed your views on recovery?
Remember I know you y'all and I am looking for your answer not the one you think I want to hear.