About the Senses
Name 3 out of the 5 core senses with either the fancy name or the basic name.
sight (vision), sound/hearing (auditory), smell (olfactory), taste (gustatory), and touch (tactile)
What is mindfulness?
Mindfulness is about bringing one's attention to experiences, being present in the moment, and bringing one's awareness back to one's self in order to connect the mind and body.
True or False: You tend to think about how your body is feeling when you are stressed not when you are well.
True
What is a technique for managing your unwanted behaviors for rather than giving into an urge, you will ride it out, like a surfer riding a wave?
urge surfing
What was the food group discussed in The Blue Zones Netflix Documentary that many people ate?
Good grains (pasta)
What is the sense that is about the position and head movement in relation to gravity?
vestibular (as known as balance)
What are zentangles (discussed with vision exploration)?
a mindfulness-based art therapy in which participants create detailed images through drawing repetitive structured patterns
What is the definition of a coping strategy?
a cognitive and behavioral way that helps us adapt and readjust in the moment of stress; it involves us being aware of the stressor followed by attempts to reduce the negative outcome (implementing warning signs and negative behaviors such as punching something, swearing, acting mean or rude, yelling, etc.).
What are the 4 elements of urge surfing?
Trigger (1), Rise (2), Peak (3), & Fall (4)
What was the physical activity discussed in The Blue Zones Netflix Documentary that many people participated in to engage in their daily activities?
walking up steep hills
What is the sense that is about the joint and body movement, position of the body, and its segments in space (also known as pressure)?
Proprioception
What is the mindfulness physical activity that involves stretching your body out and can be done sitting?
(chair) yoga
What is a coping strategy that you can use to visually describe how your body is feeling when it is stressed and when it is well?
stress and wellness portraits
True or False: It is normal to feel some discomfort during an urge.
True
What was the age range of the people interviewed in The Blue Zones Netflix Documentary?
90-103 years old
True or False: The majority of people who suffer from hearing loss are over the age of 65.
False; the majority of people who suffer from hearing loss are under the age of 65
What are the 2 words associated with mindfulness (they both start with the letter A)?
Awareness & Acceptance
True or False: Stress is only bad for you.
False: There is good stress known as eustress, and bad stress known as distress. Stress itself is a neutral term that can become good or bad based on how you interpret the situation.
What can urge surfing help stop?
drug and alcohol use, emotional reactions such as "blowing up" when angry, gambling, and other unwanted behaviors
Name 2 of The Blue Zones (Countries Only is Acceptable Unless it is in the United States).
~ Okinawa, Japan
~ Sardinia, Italy
~ Nicoya, Costa Rica
~ Ikaria, Greece
~ Loma Linda, California, United States
What is the technical term that our tactile exploration activity was based on where we put our hand in the bag without looking and had to guess what the item is?
stereognosis
True or False: Meditations cost money to be able to use them, so there are not an inexpensive way to practice mindfulness.
False: While there are app that may cost you some money, there are free meditation videos on youtube that are easily accessible that can be in different time increments (5, 10, 30, 45, and 60 minutes).
Name 5 coping strategies that you would use in a stressful situation.
Fidget toys/tool (comfort carts on every unit)
Listen to music
Going to a quiet place
Exercise/Going for a walk down the hall
Going outside (patio on each unit with supervision; time in the courtyard); being in nature
Humming, singing softly
Reading a book
Counting to 10
Deep Breathing
Taking a shower
Hugging a blanket or stuffed animal
Taking to someone (on the phone, peers, staff)
Taking some alone time
Reminding myself of my goals and strengths
Focused on something unrelated to the situation (categories technique, 5-4-3-2-1 technique, etc.)
How do you practice urge surfing?
1. Acknowledge you are having an urge.
2. Notice your thoughts and feelings without trying to change or suppress them.
3. Remind yourself...
~ It is okay to have urges. (They are natural reactions to addictions and habits.)
~ An urge is a feeling, not a "must." (I can have this feeling and choose not to act.)
~ Some discomfort is okay. (I do not have to change it.)
~ An urge is temporary. (Like any other feeling, it will pass on its own.)
Who was the founder of the term "The Blue Zones"?
Dan Buettner