Mindfulness
What is Mindfulness?
This core skill involves paying attention, on purpose, to the present moment, non-judgmentally.
What is Distress tolerance? What analogy can you use to describe it?
This set of skills helps individuals endure and survive crises without making the situation worse. Firework example.
What does ABC PLEASE Stand for?
Accumulate positive emotion
Build Mastery
Cope Ahead
Physical iLlness
balance Eating
Avoid mood altering substances
balance Sleep
Exercise
What is interpersonal effectiveness?
How good you are at "people-ing" (a set of skills that enable you to interact with others clearly, assertively, and respectfully)
Which staff member has never broken a bone?
Danie
What are the 3 states of mind?
Rational/Logic & Wise & Emotional
What is the SUD Scale? How do you use it/understand it?
Subjective Units of Distress.
It describes the level of distress/dysregulation one experiences on a scale of 1-10 or 1-100. It assists in defining thoughts, feelings, behaviors, and physiological symptoms of distress. It also pairs coping skills to access at each level to reduce intensity.
True or False: Feelings equal facts. Explain your answer.
False. Feelings are real. Facts are verifiable.
Feelings tell us how something feels inside our body and mind. Facts are things that can be proven or observed by others
What does FAST stand for?
be Fair, no Apologies, Stick to values, be Truthful
Which staff member has a popfunko collection of over 200 items?
Ally
For every letter in your name, identify ways to be mindful.
A – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen GardenA – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen Garden
What are at least 2 distress tolerance coping skills you can use to reduce SUDS levels?
TIPP, Self-soothe, ACCEPTS, STOP, HAULT, IMPROVE etc
What is a cope ahead plan? Provide an example. *Hint think back to our emotional piggy banks*
It is a plan of action to prepare for triggers/conflicts/challenges. For example, we can make deposits (As and Bs) to build our emotional balance back before and after withdraws (challenges/triggers).
What does GIVE Stand for?
Gentle, Interested, Validate, Easy manner
Which staff member has been on billboard/advertisements?
Danie
True or False: Mindfulness means clearing your mind completely.
FALSE
What is self-soothe? Give an example of each.
Sight - Look at calming images: nature, sunsets, or artwork, watch a favorite movie or TV show, watch clouds in the sky, watch fish in an aquarium
Sound - Listen to calming music, nature sounds, or guided meditations, use white noise or a sound machine
Touch - Take a warm bath or shower, wrap yourself in a soft blanket, pet a dog, cat, or another animal, hold something comforting like a stress ball or smooth stone
Smell - Light scented candles or incense, use essential oils (lavender, eucalyptus, peppermint), bake something fragrant like cookies or bread, smell flowers or herbs
Taste - Sip a warm tea or hot chocolate, savor a favorite snack mindfully, chew gum or suck on a candy, drink cold water or juice slowly, noticing flavor
What does STOP stand for? *Bonus 50 points if you do the "dance"*
Stop
Take a step back
Observe the situation
Proceed skillfully
Why would you use GIVE or FAST? Who/what are you protecting using each?
GIVE - create and maintain healthy relationships
FAST - maintain self-respect
Which staff member is a power lifter?
Ally
You feel angry and also notice, “If I text right now, I’ll regret it.” Which mind is showing up?
Wise Mind
True or False: Two people in the same situation can have different SUDS scores.
True
For every letter in your name, identify As and Bs for ABC please.
A – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice-skate
J – Journaling
K – Knitting
L – Listening to music
M – Meditation
N – Nature exploration
O – Outdoor activity
P – Puzzles
Q – Quilting
R – Reading
S – Stretching
T – Trivia game
U – Ultimate frisbee
V –Video games
W – Walking
X – Xbox
Y – Yoga
Z – Zoo or Ziplining
You say: “I get why you’re upset, and I still need my door knocked on.” Which skills are you using? & Why?
A. GIVE only
B. FAST only
C. Both GIVE and FAST
D. Neither
C- Both GIVE and FAST.
two different goals are happening at the same time.
GIVE is about protecting the relationship-
“I get why you’re upset” → Validate (V)
Calm, respectful tone → Gentle (G)
No sarcasm or defensiveness → Easy manner (E)
FAST is about protecting self-respect.
“I still need my door knocked on” → Stick to values (S)
No over-apologizing for the boundary → No Apologies (A)
Honest, clear need → Truthful (T)
Fair to self and other → Fair (F)
Which staff member is a big Ohio State fan?
Kristin