Mindfulness of Current Emotion
What is 1 way you avoid feeling your emotions?
Doom scrolling social media
Numbing emotions with substance use
Overbooking yourself so you don't have to sit with feelings
Caretaking other people and not caring for self
To consistently practice that skill/ habit until you are proficient in that skill. Once you built mastery in something, you feel more confident and comfortable engaging in that skill.
When is it important to practice Reality Acceptance skills?
When we are in situations that are painful, but our reality cannot be changed right now. (i.e. facing my student loan debt)
RED - What is something that makes you angry?
Being lied to by someone I trust.
What is one way you will practice accumulating positives this weekend?
Visit a coffee shop!
What causes long-term suffering?
When we block, suppress, or otherwise resist experiencing our emotional experience in the present moment.
Judging ourselves for having emotions, panicking when we experience emotional sensations, believing that the emotion will never end all cause suffering.
What is 1 benefit of building mastery in skills and hobbies?
Increased resilience, effectively manages anxiety, and reduces stress
Why is it important to practice radical acceptance?
Rejecting reality does not change the facts. :(
Pain cannot be avoided forever.
Refusing to accept reality keeps us stuck.
Acceptance leads to deep inner peace eventually.
ORANGE - What is something that energizes you?
When I soak up the sun or eat a nutritious meal that's packed with fresh fruits and veggies.
What movie or book has taught you a life lesson and what was it?
Brother Bear - forgiveness
True or False: Suppressing emotion decreases suffering.
False - Suppressing emotions increases suffering. Mindfulness of current emotions helps us to let go of emotional suffering by allowing emotions without judging them.
Name one DBT skill that you would like to build mastery in. How will you start building mastery in this skill?
Mindfulness of Current Emotions.
Take 10 minutes at the end of the day to journal/ meditate about my emotions.
When we practice this skill, what has to be accepted?
1. The facts about our current reality
2. The limitations for the future
3. Everything has a cause, even if we don't know the cause
4. That life can be worth living, even with painful experiences
YELLOW - Share a memory that makes you happy or joyful?
Graduating from UWM was such a joyous time!
What is one part of your identity that is important to you and why?
Please share if you're comfortable :)
How do you observe your current emotions?
Notice what bodily sensations come up during the emotional experience and observe them nonjudgmentally - without labelling any sensations as either good or bad.
Name one enjoyable hobby that you would like to build mastery in. How will you start building mastery in this hobby?
Yoga!
I will commit to attending yoga class for 1 hour each week at my local yoga studio.
What emotion do you struggle to radically accept?
Grief, anger, insecurity in relationships
GREEN - Name an activity that helps you to relax or calm down?
Floating in my kayak on the lake.
Everyone in the group: What is a personal strength you possess?
Empathetic, compassionate, work ethic
What is the metaphor for practicing mindfulness of current emotion or urge surfing to notice how your emotions rise and fall in intensity?
Riding the Wave!
While working on building mastery with something difficult, it can be helpful to celebrate the little victories and milestones of success. What is one way you celebrate your little victories?
Taking yourself out to eat for your favorite meal.
What situation/ circumstance have you radically accepted?
I have accepted that I need to play an active role in my mental health.
I have accepted that I cannot do other people's recovery for them, even people I love dearly.
PURPLE - Share a time you felt creative or engaged in self-expression?
I engaged in a community art event and got to express myself with new art materials.
What is one small way you maintain your mental health? (i.e. lifestyle choice, coping skill, healthy habit, etc.)
Examples: Abstain from alcohol, practice mindfulness daily, maintain a bedtime routine, etc.