Mindfulness Basics
What is paying attention to the present moment on purpose, without judgment.
Mindfulness
Q: True or False: Thoughts are always facts.
A: False.
Q: What does TIPP stand for?
A: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
Q: What does STOP stand for?
A: Stop, Take a step back, Observe, Proceed mindfully.
Q: Name one way poor sleep affects mental health.
A: Increased anxiety, low mood, irritability, poor coping, or emotional reactivity.
In mindfulness, do we try to fix or judge thoughts and feelings?
No, we notice them without judging or fixing.
Q: True or False: Feelings are the same as danger.
A: False.
Q: Which TIPP skill involves cold water or ice?
Temperature
Q: Which part of STOP involves noticing thoughts, feelings, and urges?
Observe
Q: True or False: Resting still helps even if you don’t fall asleep.
True
Q: True or False: Mindfulness means clearing your mind.
A: False
Q: What does ACT teach about urges?
Urges are not commands.
Q: Which TIPP skill helps slow the nervous system using breath?
Paced Breathing
Q: When is the STOP skill most helpful?
A: When emotions are intense and we feel the urge to react.
Q: What is one strategy for racing thoughts at night?
A: Brain dump, grounding, or paced breathing.
Q: Name one way to ground yourself using your senses.
A: Naming things you see, feel, hear, smell, or taste.
Q: What is “willingness” in ACT?
A: Allowing feelings to be present while choosing actions that align with values.
Q: Which TIPP skill involves tensing and releasing muscles?
Paired Muscle Relaxation
Q: True or False: You have to feel calm to use STOP.
False
Q: Why is a consistent sleep routine helpful?
A: It helps regulate the body’s internal clock.
Q: When your mind wanders during mindfulness, what should you do?
A: Gently bring your attention back.
Q: In ACT, what happens when we fight or avoid emotions too much?
Suffering often increases
Q: What is the goal of distress tolerance skills?
A: To get through intense emotions safely without making things worse.
Q: What is the goal of STOP?
A: To pause and choose an effective response instead of reacting.
Q: True or False: Sleep problems mean something is wrong with you.
False