Mindfulness
Name a way to be more mindful
be intentional, listen, notice the senses, grounding, etc
Name an emotion you are working on letting yourself feel
Ex: Happy, sad, mad
Communication style we want to try to achieve
Assertive communication
Name an improvement you have made recently
Ex: reduction in self-harming bxs, implementing skills, feeling emotions, talking about emotions
You asked your partner 3 times to complete a household task. They did not complete the task and now you are upset. What would be a healthy way of communicating this with them?
Ex: use I statements.
Stimulation of this nerve has shown promise as a therapeutic option in treatment-resistant anxiety disorders like PTSD
Vagus nerve
Setting impossible standards for success, and feels upset when they are not met
Perfectionist
Name a goal that you have
I want to go back to school, I want to get a job, I want to be healthy, etc
This teaches us that painful experiences are a part of life. However, this does not mean that we approve of difficult situations.
Radical acceptance
Set a healthy boundary: Your boss wants you to work late, but you have a prior engagement and cannot do it
Ex: I already have prior commitments and will not be able to stay late.
Wise mind
Catch it, check it, change it
Codependency
Type of bond that forms as a result of harmful, intense, and emotional life circumstances
Trauma bond
If I believe I can make things happen in my life, I most likely have _____; If I believe things happen to me, I most likely have _____.
Internal locus of control; External locus of control
Name 2 positive affirmations for yourself
I am worthy, I am smart, I am funny, I am a nice person, I choose to be happy today, I am doing my best, I am proud of myself
Reframe this negative core belief: "I am worthless"
"I am worthy"; "I can find value in myself"; "I am ever changing"
These help you define what you are comfortable with and how you would like to be treated by others
Boundaries
The characteristics determining who or what a person is
Identity
What is this an example of: I am unlovable
Negative core belief
Name 3 things you are grateful for
Ex: family, friends, animals, seasons, etc
The PLEASE skill
treat Physical Illness
Eating
Avoid mood altering drugs
Sleep
Exercise
Name something you learned this week
Ex: Rural King has ducks
The TIPP skill
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Your partner is out with friends and has not spoken to you for a few hours. Someone with an anxious attachment style might:
Ex: Obsessively call/text them.