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
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
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!
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.
Lead the group in doing a body scan.
P.S. ask Mx. Rylan for a script to use!
Great job!
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