Mindfulness
The integration of wise mind and reasonable mind.
What is wise mind?
Describe the sensations accompanied by an emotion of your choice
The goals of emotion regulation. (name 3)
What are...:
-identifying your emotions
-decreasing vulnerability to emotion mind
-increase positive emotions
-decrease frequency of unwanted emotions
-change emotions
-reduce painful emotions
increasing how effective and in control of your life you feel.
What is building mastery?
The what skills.
What are 1-Observe 2-Describe 3-Participate?
Label 4 emotions you felt this week.
1-
2-
3-
4-
This is how we accumulate positive experiences in the short term.
What is 1-doing things that are pleasant right now
2-be mindful of positive experiences
3-be unmindful of worries
Not eating too much or too little, staying away from foods that make you emotional
What is balanced eating? (PLEASE Skill)
The how skill that describes doing what needs to be done to get your goals met.
What is do what works?
Our natural instinct in times of stress.
What is Fight, Flight, and Freeze?
This is how we accumulate positive experiences in the long term.
1- identify a value
2-create a goal in line with that value
3- make small steps to reach your goal
This is planning ahead the skill to use in an upcoming distressing event and imagining and rehearsing using the skill in the situation.
What is coping ahead?
The How skills.
What are 1- Don't judge 2- Stay focused and 3- Do what works?
This is what emotions do.
Emotions give us information
They communicate to and influence others
They motivate and prepare us for action
The skill that is doing the activity.
What is accumulating positive experiences?
What is balanced sleep? (PLEASE Skill)
Noticing without evaluating the good or the bad. Sticking to the observable facts of the situation.
What is Don't judge?
This is why it is important to take charge of our emotions!
What are:
1-intense emotions are difficult to manage.
2-When we can't control our emotions they often lead to problem behaviors.
3- problematic behaviors are often ineffective solutions
This can help us identify the events and thoughts that lead to an emotion and notice the bodily sensations that help us identify our emotions.
What is the Model of emotions?
This is a skill to use when there is evidence the emotion does not fit the facts or it is to intense.
What is opposite action ?