distress protocol
what does mindfulness mean
it means choosing to pay attention to the present moment on purpose, without judgement
what is rumination
passively and repetitively focusing on one's symptoms of distress and the circumstances surrounding these symptoms
what is problem solving
the process of finding solutions to difficult or complex issues
what are goals?
an objective or target that someone is trying to reach or achieve
why are coping skills important
they increase resilience because they help people learn how to properly handle negative emotions.
when should intense exercise be used
when you are angry and at risk for damaging self, others, or the environment
why does rumination matter
it makes you feel worse, it gets in the way of effective problem solving, and it takes away from the present moment
what are good problem solving skills
analytical skills, a lateral mindset, and resilience
why is goal setting important
it helps trigger new behaviors, helps guide your focus, and helps you sustain momentum in life
what is an example of coping
making a bucket list, meditation, taking a break, self isolation, and jorurnaling
what is the TIPP skill used for
It's designed to activate the nervous system and is intended to be used in crisis situations
how can you practice being mindful ?
use mindfulness 5-4-3-2-1 and use as many senses as possible
what are some reasons people don't use problem solving when faced with a problem
they don't know how to solve problems, they think problems are threatening, and they think it wont work
why are smart goals important
it sets you up for success by doing what it says like being specific, measurable, achievable, realistic, and timely
what are some common coping skill strategies
lower expectations, ask others for help, engage in problem solving, and take responsibility for situations that impact you in the long run
why is it important to be mindful
its important so you can ground yourself in the present moment
if rumination has all of these negative effects, then why do people do it?
people often feel as though rumination is helpful. by ruminating, people feel like they might get to the bottom of why they feel depressed and figure out how to feel better
why is it important to not avoid problems
avoidance may create additional problems
what does the smart goal stand for
specific, measurable , attainable, relevant, time-bound
how do you handle stressful situations?
take time to think, accept your feelings, and try to describe them in a sentence or two
what does TIPP stand for
temperature, intense exercise, paced breathing, progressive muscle relaxation
what to do so you can be mindful and present in the moment
do only one thing at a time, and avoid judging
what are the 7 steps to problem solving
identify the problem, analyze the problem, describe the problem, look for root causes, develop alternate solutions, implement the solution, measure the results
what are the three types of goals
process, performance, and outcome goals
what are the three coping strategies
task-oriented coping, emotion oriented coping, and taking care of yourself