Mindfulness
What are the three states of mind?
Reasonable mind, Emotional mind, and Wise mind
What are the three types of grounding?
Physical grounding, mental grounding, and soothing grounding
What does TIPP stand for? Explain how to use each of the letters.
T-temperature- hold ice, take a cold shower, splash cold water on your face, etc.
I-intensie exercise- do jumping jacks, sprint, push ups, etc.
P- paced breathing- practice box breathing, star breathing, or basically any shape of breathing
P- progressive muscle relaxation- tense your muscles as you inhale, and release as you exhale
Name 3 types of anger.
Overwhelmed anger, chronic anger, self-inflicted anger, judgmental anger, retaliatory anger, explosive/volatile anger, passive/avoidant anger
What type of conflict resolution tries to find a solution where everyone’s needs are acknowledged?
Compromise
What are the two key components to mindfulness?
Awareness and acceptance
The goal of mindfulness isn't to clear your mind or to stop thinking, it's to become aware of your thoughts and feelings and not judge them, rather than getting lost in them
True or False: you can only practice grounding when you're alone
False! You can practice grounding any time, any place, and anywhere without people knowing!
What behavior can the STOP skill be used to help manage?
Impulsivity
Explain the anger iceberg.
The anger iceberg explains that anger is often the visible emotion on the surface, while underneath there are many other feelings such as hurt, fear, stress, embarrassment, or disappointment that fuel the anger. It’s a way of saying that anger is usually a signal of deeper emotions we don’t always show.
What type of communication uses “I” statements instead of blaming?
Assertive communication
Name two specific examples of ways to practice mindfulness.
Examples: meditation; go on a walk; do a body scan; five senses
The categories game, imagery, and saying a safety statement are all examples of what type of grounding?
Mental grounding
What do all of the letters of ACCEPTS have in common?
They're all types of distractions!
True or False: anger is a bad emotion
False! No emotion is "good" or "bad." Try using words like "comfortable" or "uncomfortable" instead.
This term describes thinking patterns that are overly negative and make emotions more intense (like “I always mess up”).
Thought distortions
Name two benefits of practicing mindfulness.
Examples: Reduced symptoms of depression and anxiety; improved memory, focus and mental processing speed; improved ability to adapt to stressful situations; greater satisfaction within relationships; reduced rumination; improved ability to manage emotions
Name three examples of physical grounding.
Examples: digging your heels into the floor, carry a grounding object like a worry stone, stretch, do a body scan, grab tightly onto a chair, run cool or warm water over your hands
How is Sensations (the 'S' in ACCEPTS) different than self-soothe?
The idea of Sensations is to distract yourself from stressors by awakening one of your senses. This is different from the self-soothe skill because the goal isn't for your senses to be soothed, but instead for the sensation to be enough that you have to focus on it.
What word describes something that “sets you off,” like someone interrupting you or a rumor being spread?
a trigger
Define "dialectical" (as in Dialectical Behavioral Therapy).
Bringing together two things that seem opposite or contradictory and finding a balance or truth that includes both.
Ex: I'm doing my best AND still have room to improve
State the difference between deep breathing and paced breathing.
Deep breathing is about taking slow, full breaths to help your body relax, while paced breathing adds a specific rhythm to help your mind and body calm down in a more structured way.
What type of grounding would likely be the most helpful to someone dealing with racing thoughts?
Mental grounding
True or False: The 'V' in IMPROVE (Vacation) means that you should go on a multi-day vacation with your family.
False! 'Vacation' means taking a break from your stressors by getting out of your day-to-day routine and shouldn't last more than a day
What coping skill can you use to communicate your emotions, including anger, calmly and effectively with another person?
DEARMAN
What is a boundary? Give one example of a boundary.
Boundaries are the limits you set to protect your time, energy, emotions, and personal space.
Examples:
“I don’t answer messages after 10 p.m.”
“I’m not okay with being yelled at.”
“I need some alone time when I get home from school.”