Emotional Regulation
Name 3 emotional regulation coping skills
Dancing, listening to music, taking a walk, taking a shower, crocheting, making art, deep breathing, talking to a friend
Sharks have existed before trees: True or false
True
What does RAIN stand for?
Recognize, Acknowledge, Investigate with kindness, Nurture
What are 2 domains of self-care?
physical, mental, emotional, spiritual, social
What is the consequence of "shoulding" yourself?
Shame, guilt, immobilization, lacks self-compassion
What is a "tagline" of radical acceptance and how do we practice it?
Pain is inevitable, suffering is optional
We don't avoid or reject reality
Sea otters hold hands while sleeping to avoid drifting apart. True or false:
True.
And adorable
What are some of benefits of mindfulness
awareness, acceptance, improved emotional regulation, improved mood
Name one way to practice physical self-care?
taking walks, limiting caffeine, drinking water, limiting substance use, practicing daily hygiene, eating consistently (getting your nutrients)
What are some of the ways we may self-sabotage social connection?
Not texting back, mind reading (I'm a burden, don't reach out), not putting yourself out there, making assumptions, seeing people as all good or all bad, isolating
What is the cost of avoiding hard emotions?
They come back stronger, come out in other ways (substance use/starting fights)
A group of owls is called...
A parliament.
What is mindfulness
present moment awareness, withholding judgement
Name one way to practice emotional/mental self-care?
journaling, expressing feelings, therapy, taking meds consistently, not isolating, getting creative, reframing negative thoughts
What are the consequences of not reframing a thought
reduced self-esteem, reduced social connection (due to pushing people away), distorted thoughts (not seeing reality for what it truly is, without assumptions)
Doing the opposite of your emotional urge is called... (and give an example)
Opposite Action
examples include taking space instead of lashing out, going for walk instead of staying in bed, and calling a friend instead of isolating, watching a funny movie when sad, extending compassion to a stranger when angry
What is the national animal of Scotland?
A unicorn
What are some of the benefits of forgiveness
Peace, radical acceptance, ability to move on, reduction of stress/anxiety/depression, improving heart health
Give an example of spiritual self-care?
Practicing your spiritual beliefs (kindness/compassion), reading your spiritual texts, prayer, meditation, mindfulness, seeking spiritual community
Name 1 thing you can do to self-soothe with each sense
Use essential oils/lotion/light a candle
Listen to music
Play with a fidget, hold a fuzzy blanket, ask for a hug
Review old photos (that spark a soothing emotion), look out the window, sit by the beach and watch the waves
Drink hot tea, drink cold water, drink a tasty drink, chew gum
Take a mindful walk engaging all the senses
What does TIPP stand for?
Temperature
Intense exercise
Paced Breathing
Progressive Muscle Relaxation
There are more of these animals in the world than people
Chickens
What is forgiveness not?
forgetting, excusing, or condoning the harmful act
Give one example of a boundary you can set
boundaries around your time, boundaries around topics you are not comfortable discussing, boundaries around touch and physical space, personal boundaries with self (not beating yourself up, practicing self-care)
What are the consequences of passive aggressive communication
miscommunication, not getting needs met by being indirect, tension, resentment