Mindfulness
What are the three "what" and "how" skills of mindfulness?
How skills: nonjudgmentally, one-mindfully, effectively
Name a factor that can get in the way of interpersonal effectiveness.
1. You don't have the skills you need
2. You don't know what you want.
3. Your emotions are getting in the way.
4. You forget your long-term goals for short term goals.
5. Other people are getting in the way.
6. Your thoughts and beliefs are getting in the way.
-Emotions motivate and organize us for action.
-Emotions communicate to and influence others.
-Emotions communicate to ourselves.
Many people cope with stress in crisis by getting into behaviors that provide relief but at a great cost. Name a few examples.
-Alcohol and Drug abuse
-Self injury
-Gambling
-Spending money
-Overeating
The winter warlocks icy heart melted when what happened?
-He was given a choo-choo by Kris-Kringle
Holiday time can be stressful, what state of mind would you like to be in?
Wise Mind
To practice compassion for the Grinch who was mean and angry about the noise in Whoville, what might you do?
-Imagine what circumstances could lead a person to be so unkind or unskillful.
-What kind of unhappy life exists for some people.
How can the Grinch change his emotional response to the noise in Whoville?
1. Check the facts
2. Opposite action
3. Problem solving
To manage the distress we may feel surrounding the holidays, the pandemic, or you name it, what strategy is the one that starts with the "A" in the acronym "ACCEPTS"?
Activites
How many ghosts come up in a Christmas carol?
if judgements are weather patterns, what should we allow them to do?
What does validation mean?
-Verifying the facts of a situation
-Acknowledging that a persons emotions thoughts and behaviors have causes, and are therefore understandable.
-Not necessarily agreeing with the other person
-Not validating what is actually invalid
How do you reduce your vulnerability to emotion mind?
A-accumulate positive emotions
B-build mastery
C-cope ahead of time with emotional situations
PLEASE- take care of you mind by taking care of your body.
In coping with the cold temperature and snow, what other distress tolerance skill can use starting with "C" in "ACCEPTS"?
Contributing: check on a neighbor, shovel someone's walkway, stay inside and write someone a card, bake a nice treat to share.
In the original "Home Alone", where were the McCallisters going on vacation when they leave Kevin behind?
Paris
If you were practicing mindfulness after eating to much holiday food, what skills would you use and what might you discover?
Observe and describe skills, and nonjudgmentally skills. (any variation is acceptable)
-Nauseous
-Tired
-Bloated
etc.
Why is it important to validate?
1. it improves our relationships by showing we are listening and understanding.
2. It improves interpersonal effectiveness, by reducing: pressure to prove who is right, negative reactivity, and anger
3. It makes problem solving, closeness, and support possible.
4. Invalidation Hurts
What does the "PLEASE" acronym stand for?
Treat (P)hysica(L) ilness, balance (E)ating, avoid mood-(A)ltering substances, balance (S)leep, and get (E)xercise.
What did Rudolph the Red-Nose reindeer have to radically accept?
That he had a red nose that glowed
The ninth candle light on the candelabra is called the...?
Shamash
In the movie Rudolph the red-nosed reindeer what mindfulness skill did Clarice display toward Rudolph that the other deer did not?
Nonjudgmentally
What does "DEAR MAN" stand for?
D-describe
E-express
A-assert
R-reinforce
M-mindful
A-appear confident
N-negotiate
How can I increase the likely of restful sleep?
1. Follow a consistent sleep schedule
2. Don't use your bed in the daytime
3. Keep the room quiet and temperature comfortable
4. Do not catastrophize, etc.
What does the acronym, "IMPROVE" in improving the moment stand for?
I-imagery
M-meaning
P-prayer
R-relaxing actions
O-one thing in the moment
V-a brief Vacation
E- self Encouragement and rethinking the situation
In Hebrew the word Hanukkah means...?