Mindfulness
True or false: When being mindful it is important to focus on the past and the future rather than what is happening in the here and now.
False!
Mindfulness focuses on the present tense
Define the term "distress tolerance."
What do these skills help us with?
How to help us manage BAD stress
It is said that “an emotion is like a wave.” A true emotion lasts for how long?
15-60 seconds
Interpersonal Effectiveness skills help us become more skilled with what two things?
1. Communication
2. Relationships
Which IOP staff member is going to be a doctor and is also a professor?
BROOKS
In school to become a PhD
What are the three parts of the mind that we use for decision making?
Emotion mind
Rational mind
Wise mind
What are the terms for "good stress" and "bad stress"?
Eustress - motivating/good stress
Distress - bad stress
Emotions do three big things for us. Name one of the three things emotions do.
Communicate information to us about situations
Emotions communicate and influence others
Prepare us for action
What are the four primary styles of communication?
PASSIVE
AGGRESSIVE
PASSIVE-AGGRESSIVE
ASSERTIVE
Which IOP staff member had gone sky diving?
CHRISTINE
Using your mind to: manage your savings account, measure ingredients for a recipe, and figure out what score you need to get on a test to get a B in the class are all examples of using what part of your mind?
Rational mind (Logic mind)
Name the four solutions to any problem.
Change the situation
Change your attitude about the situation
Accept the situation for what it is
Stay miserable
Instead of being anxious about a situation, you choose to approach it. Instead of isolating when you feel depressed you choose to get out of bed and get active. Instead of being aggressive when feeling angry you choose to be respectful and assertive. These are all examples of using what skill from emotion regulation?
OPPOSITE ACTION
Give me an example of using an I statement from you own personal life.
I FEEL ______ WHEN _____ BECAUSE_____.
Which IOP staff member is nearly fluent in French?
VICTORIA
Mike became upset and angry when he could not score more than 3 touchdowns in a game. He felt discouraged and depressed and like he would never succeed in life. So he decided to quit the football team. This is an example of making a decision from the ______ part of the mind.
EMOTION MIND
One coping skill that you have learned about in distress tolerance is “distraction.” Give me an example of three different ways you can distract yourself.
Personal examples:
What are emotional vulnerability factors?
(Define the term)
Chapter 5 page 4
Vulnerability factors are things that make it more likely for an emotion or behavior to happen
I am going to give you an example of an I statement. For 400 points, use reflection to respond to my I statement.
I FEEL HAPPY WHEN I HAVE A GOOD CUP OF COFFEE BECAUSE IT HELPS ME FOCUS ON MY WORK.
I heard you say_______.
What national holiday is today?
International Cello Day
Give a personal example of using your wise mind and explain how you are using logic and emotion in your decision.
Personal example
Other examples: Fire alarm or crossing the street
Name one method of self-soothing for each of your five senses
TOUCH
TASTE
SMELL
SIGHT
SOUND
*MOVEMENT
Give a personal example of using opposite action including:
1. Identifying the emotion
2. Identify your action urge
3. Explain the opposite action
EG:
1. Anxiety
2. Avoid
3. Approach
There are two words that you should not use when practicing with I statements. What are these two words and why are they not to be used?
BUT
YOU
What does IOP stand for?
Intensive Outpatient Program