Mindfulness
Define mindfulness.
Being present in the moment, checking in with yourself, being aware of the here-and-now. Can be formal or informal.
Who do we form attachment bonds with?
Anyone significant in our life! The person or people that raise us, partners, our children, friends, etc.
Why might taking a break from a conversation be helpful?
If it's not going well it can be helpful to reset and give yourself space to regulate, can avoid further escalation, unproductive conversations, or saying something you might regret.
What are some ways that we can figure out how we're feeling in the moment?
What is cold exposure/cold therapy?
Using cold water to regulate your body (ice pack, glass of water, shower, etc.)
What is one mindfulness practice you have tried this week or want to try?
Could be anything! A guided meditation, just checking in with your body, body scan, progressive muscle relaxation, yoga, or setting a certain time/day to be present with something you're doing.
Name as many attachment "styles" as you can.
Secure, anxious, avoidant, disorganized.
What are "I" statements and why are they helpful?
Saying things like "I felt this way when you..."; speaking to your own feelings and perspectives rather than assuming the intentions of others ("you hurt me because you don't care"). Using these helps to avoid defensiveness/getting off track/causing the other person to feel attacked.
Are there bad emotions?
Emotions are not good or bad, they are neutral! It's how we express them that can be unhelpful or helpful. All emotions are trying to tell us something about what we're going through!
What distress tolerance skills do you remember?
Cold therapy, movement, progressive muscle relaxation, breathing techniques, grounding skills (54321), use imagery, distract yourself, go for a walk/drive/etc.
What is progressive muscle relaxation?
An exercise in which you take note of each muscle group in your body one-by-one and tense/untense them.
What is one way to disrupt an AVOIDANT attachment style?
What interpersonal skills are you working on this week?
Could be anything!
Why is it unhelpful to judge ourselves for the emotions we're feeling?
Call someone, use a hotline, call the DH on-call number, look at worksheets/videos