Wellness
What are the 8 dimensions of Wellness?
emotional/ mental, physical, intellectual, spiritual, financial, occupational, environmental, social
Name a few distraction techniques
conversations, listen to radio, read, do puzzle, watch tv, clean, garden, do a craft, etc
True or False: Self care is selfish
False!
What is DBT?
Dialectical Behavioral Therapy, a type of Cognitive Behavioral Therapy to help shift negative thinking patterns, behaviors, and regulating emotions.
What is mindfulness?
Did I drink water today, did I get enough sleep last night, have you eaten anything in the past few hours,...
What can you do to ground yourself?
use your 5 senses, small fragrances, slowly taste food, notice colors around you, walk barefoot on the grass or sand, squeeze clay, do yoga, meditate, exercise
What is self care?
taking care of yourself that promotes your health and wellbeing
Mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness
What are the 2 main components of mindfulness?
awareness and acceptance
What is the difference between financial wellness and occupational wellness?
financial wellness refers to your satisfaction with your current and future financial status, whereas occupational wellness refers to your satisfaction with what you do for a living
What can you do for an emotional release?
yell, scream, run, cry, cold shower, funny movie, let yourself laugh, boxing, pop balloons, rage room, music, dance
How can you validate your emotions?
Sit with your emotions without reacting to them. Don't tell yourself how you should feel. Accept how you do feel in the moment because you always have a right to feel.
True or False: DBT skills practice can be used when you are feeling well AND not well.
True! When you practice skills when you don't need them, make them easier to use when they are needed.
What are some benefits of mindfulness?
decrease symptoms of anxiety and depression, improve memory and focus, improve ability to adapt to stressful situation, improve ability to manage emotions, decrease rumination
How can you relate the mind/body connection to mental health?
Taking care of your physical health can help improve your mental health
How can you access a higher version of yourself?
help someone else, smile at someone, pray, volunteer, do a kind thing for others, play with your pet if you have one, join a cause
List 3 outdoor activities
kayaking, running, nature hike
What is a chain analysis and why is it utilized?
a chain analysis is for when you engage in ineffective behavior. It's used to figure out its causes and plan for problem solving.
List 5 mindful activities
mindful meditation, walk, exercise, deep breathing, PMR, yoga, mandala, 5 senses, etc...
What are Maslow's Hierarchy of Needs?
Maslow organized human needs into a pyramid that includes (from lowest-level to highest-level) physiological, safety, love/belonging, esteem, and self-actualization needs. According to Maslow, we must satisfy lower-level needs before addressing needs that occur higher in the pyramid.
What is a thought challenge?
writing down negative thoughts, then list all the reasons they may not be true. imagine someone you loved had these thoughts, what advice would you give them...
List 3 indoor self care activities for a rainy day
reading a book, meditation, puzzle
An assumption is a belief that cannot be proved, but we agree to abide by it anyway. What are the 7 Skills Training Assumptions?
1. People are doing the best they can
2. People want to improve
3. People need to do better, try harder, and be more motivated to change
4. People may not have caused all of our own problems, but they have to solve them anyway
5. New behavior has to be learned in all relevant contexts
6. All behaviors (actions, thoughts, emotions) are caused
7. Figuring out and changing the causes of behavior work better than judging and blaming
True or False: Mindfulness is clearing your mind, forgetting your thoughts, and being in the moment.
False!! Mindfulness is being aware of your thoughts and accepting the moment as it passes.