Mindfulness of Current Thought
What is the purpose of practicing the Mindfulness of Current Thoughts skill?
By becoming more aware of your current thoughts and feelings in the moment, you can learn to observe and accept these thoughts without reacting impulsively or engaging in self-destructive behaviors.
What does the Biosocial Theory explain?
This theory offers an explanation why some of us struggle to manage intense emotions and/or struggle to manage impulsive behaviors.
What is the first step of this skill?
Avoid avoiding! Resist the urge to procrastinate planning for your long-term future by starting NOW!
What is the purpose of this skill?
To choose between 2 courses of action.
What is your favorite place to get ice cream?
Kopps :)
True or False: It is helpful to suppress unwanted/ distressing thoughts so that you reduce the likelihood of acting on them.
False! Suppressing unwanted/ distressing thoughts can make them come back stronger/ more intensely. It is ideal to hold space for those thoughts, acknowledge them, and then let them pass without judging yourself for them.
What emotional vulnerabilities come from a biological basis?
When we experience emotions more intensely, for a longer duration, or have more emotional sensitivity.
Because when we live in alignment with our values, we create a meaningful life that we are proud of. This helps us engage in pleasant activities that support a positive mood.
What is a crisis urge? Give an example.
A crisis urge is a natural impulse/ desire that you feel when you have a strong emotion. An example of this could be engaging in substance use, SH, or social isolation.
Share a small win from the week :)
I went to yoga even though my back was achy.
(The movement helped!)
What is a phrase that you could use to nonjudgmentally describe your thoughts to distance the thought from objective facts? (i.e. a cognitive defusion phrase)
"I am having the thought that..."
Label a thought as a cognitive distortion.
Use objective facts rather than subjective descriptions/ judgments/ assumptions.
What is an example of an invalidating social environment?
Example: Being told "Don't be such a baby. Stop crying! You have so much to be happy about," during a moment when you are experiencing extreme sadness.
What are some personal values that you have?
Dependability, integrity, love, compassion, physical and emotional health.
When is it ideal to complete a pros/ cons list for acting on a strong/ self-destructive crisis urges?
When you are in wise mind, BEFORE a crisis hits so you can identify reasonable points for resisting a crisis urge and create a cope ahead to get through the crisis successfully.
Would you rather get a tattoo or a piercing and why?
A tattoo because the healing process of piercings are annoying to me and I don't like it when piercings close up. :(
True or False: Catastrophizing is a part of emotion mind.
True! Engaging in cognitive distortions of any type can increase our emotional intensity/ distress.
True or False: The environment we live in can actually reinforce out-of-control/ emotional dysregulation for us sometimes.
True! If people give in to your needs when you throw a fit, it will be harder for you to resist throwing a fit because your needs are being met when you act out of anger.
What is a goal you have based on one of your values?
I want to be more physically active, which relates to my value of physical health and well-being.
What are 3 personal warning signs that indicate that you are in crisis?
Examples: feeling warm, having strong substance use cravings, shallow/ rapid breathing, feeling tense, increase heart rate/ BP, etc.
What is something you are looking forward to this year?
Going to a book convention!
How can we practice "participating" in this skill.
Direct your thoughts fully onto the current activity you are engaging in (i.e. gardening, cooking, brushing your teeth, talking to a friend, etc.) and redirect your thoughts back to the chosen activity whenever you notice your mind wandering/ losing focus. Be mindful to stay in the present moment.
What is an example of a validating statement you can give to yourself?
Example: It makes sense that I felt misunderstood and angry as a child because my parents did not know how to each me to express my emotions in a healthy way.
What is your value-based goal and what is the first action step you can take to work towards this goal?
EX: I want to be more physically active. The first step I took was looking online for a local, affordable yoga class that works with my schedule.
What do you do with your pros/ cons list when you are in crisis?
Remind yourself of the positives of resisting acting on a crisis urge.
Think of the negative consequences of acting on a crisis urge, or remember past negative consequences of acting on a crisis urge.
Would you rather go to State Fair or Summerfest? What's your favorite part of whatever event you chose?
State Fair because it's fun to see the food options, going down the big slide, and saying hi to the animals :)