Mindfulness
When you control your mind vs mind controlling you is an act of
Mindfulness
Identify an emotion
Open:
Examples Anger, Guilt, Joy, Shame, Sadness, Satisfication
Eg. Go on a hike
Volunteer
Watch a movie
Listen to music
Cook an enjoyable meal
What is the A skills to emotionally regulate
Accumulating Positive Events
How do we check the facts?
Use mindfulness skills
Name one benefit of practicing mindfulness
Possible answers are:
Increase awareness
Improve attention
Make important decisions
Reduce mistakes
Increase compassion for self or others
Decrease pain
Increase enjoyment
What is the purpose of feeling guilty?
To check our values with our actions.
To think of a different way to respond to reduce the feeling of guilt.
To have compassion for others
To improve relationships
What should we avoid?
Avoidance or giving up
What does B mean to emotionally regulate?
Build Mastery
Why do we check the facts?
To determine if what we interpret is based entirely on emotions or facts. It helps us decide how to respond.
To Cope Ahead
What are the three states of mind
Emotional
Reasonable
Wise
Name a food that might make you feel irritable?
Open
Eg. Fried foods, sugar, dairy, yeast, too much, too little, caffeine
Why do we make goals to reduce emotional vulnerability
Open answer!
Feel better about self
Have something to look forward to
Honoring the truth about where we are life and where we want to go
What is the C skill to emotionally regulate
Cope Ahead
How do you identify a goal in solving a problem. Do you make it complicated or simple?
Simple-make it so it can actually happen
What is it called when you combine emotional and reasonable mind to reach wise mind.
Synthesis
What are three of the five PLEASE skills
Balance Eating (E)
Avoid Mood Altering Drugs (A)
Balance Sleep (S)
Exercise (E)
What is do we align ourselves with when establishing our goals. Hint: Starts with a v
Values
What does building mastery mean?
Open answer Eg. How effective and in control of our life.
What happens when the solution you tried doesn't work.
Reward yourself for trying, don't give up and try a new solution.
What are the three what skills of mindfulness
Observe
Describe
Participate
What is a wave skill?
Noticing your emotion as a wave. Don't hold on or push away. Notice where your feeling your emotion, may not need to act on it and accept it is how your feeling.
What is an action urge?
How do we cope ahead
Eg. Visualize and decide what skills we will use in a potentially distressing situation.
What do you do if a solution works?
Internal praise
Don't minimize the good feeling with a negative
Give yourself something in reason.