Mindfulness
Mindfulness Involves focusing on the _________ moment, also known as the Here and Now.
Present
What colours are the Zones of Regulation?
Blue Green Yellow & Red
True or False; Anger, Sadness, and Anxiety are all bad emotions
FALSE
There are no bad emotions, all of our feelings have a job to do
What is a relationship?
The connections between people
When using this skill, we scribble out our frustrations onto paper and then destroy the paper
What tool can help us focus our attention when there are many distractions
The Flashlight of Attention
We use this skill when we close our eyes, imagine a physical place, and we think about what we can; see, hear, feel, smell, and taste in this place.
Imagination Vacation
We can identify our emotions by recognizing emotional _______ that show themselves in our bodies, _______, and behaviours.
Clues, Thoughts
We can use our Flashlight in social situations to decide what the ___________ behaviours are in the moment
Expected
These 4 Brain Hacks to help distract ourselves in the moment.
Cool off quickly
Move your body
Squeeze and release muscles
Breathing (4-2-4)
What mind mode considers both our feelings and facts so we make a more helpful decision?
Wise Mind
This skills asks us to either; pick an activity and take action, Do something nice for someone else, or Give your brain a job to keep busy.
A.C.T.
The Thinking Triangle reminds us that our _________ __________ and __________ are all connected and influence each other
Thoughts, feelings, Behaviours/Actions
What is perspective taking?
Two people can have different opinions about the same thing and NEITHER of them has to be wrong
Breathe in through the nose for 4 seconds
Hold for 2 seconds
Breath out through the mouth for 4 seconds
BELLY MUST MOVE WITH OUR BREATH
How do we whole body listen? (5 things)
- Eyes on speaker
- Ears listening
- Mouth zipped (not talking)
- Hands and feet quite or still
- Body pointed towards the speaker
We want to make sure the size of our ____________ matches the size of the problem. How many sizes are there?
Reaction
5 sizes; Tiny Small Medium Big HUGE
We become stuck in this thinking trap when we describe things as 'Always' or 'Never' being a certain way.
Always and Never Thinking
We use the skill G.I.V.E. to help us share the spotlight with others. What does it stand for?
Act Interested
Validate
Be Easy-going
We fall into this thinking trap when we imagine the worst possible thing is about to happen and we predict we won't be able to handle it. But our worst case scenarios usually don't happen, and even if they did, we'd probably be able to cope with it
Catastrophizing
How do we use the Flashlight of Attention (3 steps)
1. Make the choice to turn it on
2. Pick ONE event/job to focus on
3. Notice on purpose using your senses
Explain 3-2-1 Grounding
Look, Listen, and Feel 2 COMPLETELY NEW things
Look, Listen, and Feel 1 COMPLETELY NEW thing
We use this skill to helps us plan ahead and decide how to deal with situations that we are worried about.
Cope Ahead Plan
How do we Validate?
Focus our Flashlight to pay attention to what is being said
Focus your Flashlight to take the other persons perspective
Use your Wise Mind to understand the other person, even if you don't approve of their behaviour
Kirsty's favourite animal
Cat/Kitten