Mindfulness
Name 3 activities that can involve mindfulness.
Coloring
Meditating
Breathing
Doing a puzzle
Journaling
Working with clay
Word Search
Hidden Picture Puzzles
What are boundaries?
Boundaries are limits we have for ourselves and how others treat us
What does SEEDS stand for?
Sleep
Eating
Exercise
Downtime
Socializing
What are coping skills?
Coping skills are behaviors that help manage uncomfortable or distressing emotions/activities that help us deal with stressful situations
Demonstrate the use of an "I" Statement.
I feel ____ when _____.
What did we do for mindfulness yesterday? What was mindful about it?
Feelings Monster?
Practicing being present, reflecting on emotion experiences and building awareness around emotions, practicing emotion recognition.
Name 3 areas of life you can set boundaries for.
How much sleep is recommended for your age group?
8-11 hours
What is Distress Tolerance?
The ability to manage or cope with emotional discomfort or distress -- any uncomfortable feelings
Distress tolerance skills help us cope with difficult feelings and come back to a sense of control over ourselves when we feel out of control
What does the CARE acronym stand for?
C- be Curious
A- Ask questions
R- Really listen
E- Express understanding
How do you do something mindfully?
Doing things slowly, intentionally
Focusing on what we are doing
Redirecting our thoughts to the present
Noticing our thoughts, feelings, impulses, sensations
What is the point of boundaries?
Healthy boundaries let others know how you want to be treated, and protect us and our space
Boundaries help manage stress and create feelings of safety and security in self and relationships
Boundaries recognize that we can’t control what others say or do, but we can control how we respond and what we allow
Boundaries are necessary and healthy in all relationships
Name 3 ways you can improve your sleep hygiene.
Set a schedule
Don't force sleep
Avoid caffeine, alcohol, nicotine
Avoid long naps/naps later in the day
Use bed only for sleep
Exercise & eat well
Comfy environment
What does BRAKE stand for and what is its purpose?
B- take deep Breaths
R- Relax your muscles
A- Ask your fact mind to balance emotions
K- be Kind to self & others
E- Enter the situation when you are ready to make good decisions
The purpose of the BRAKE skill is to use strategies to help your body regulate/calm down when experiencing intense emotions or urges, in order to make healthier more intentional decisions (helps us access our wise mind)
What does GIVE stand for?
G- be Gentle
I- act Interested
V- Validate
E- Express understanding
What is Mindfulness?
The practice of intentional awareness of thoughts, feelings, body sensations and environment, without judgment or criticism
Awareness of the present moment
What does HALT stand for?
Name 3 Boundary setting statements.
H- Have a goal
A- Ask for what you need directly
L- Look the person you're talking to in the eye
T- Take deep breaths
Possible answers:
How might not having our SEEDS needs met impact you?
Mood
Emotion regulation
Energy
Immune system
Anxiety
Etc.
What is self-soothing and what does it have to do with our senses? Name 3 examples of self-soothing.
Self-soothing is a way to manage emotions by creating a sense of calm and comfort.
Senses are a useful/accessible way to create that feeling of comfort.
Examples: taking a warm bath, listening to music, soft blanket, scented candle, sour candy, etc.
What does it mean to be curious about others? Why is it important?
Describe Wise Mind, how it relates to mindfulness and how to use it.
Wise Mind is when you combine your reasoning with your emotions so that neither mode of thinking is controlling you
It involves considering the consequences of your actions and acting in your best interest, and from your values -- which involve mindfulness because awareness of thoughts, emotions and impulses allow us to CHOOSE how to act, rather than be controlled by our emotions/urges
How can you respect others' boundaries? Name 3 ways
Valuing their thoughts, opinions, and beliefs
Accepting “no”
Not taking advantage of others
Asking a person before touching them or their items
Learn about other people’s experiences and reflect on the impact of our actions
Watch for nonverbal signs that someone is uncomfortable
What is "true" downtime and what is the benefit of it?
True downtime means a break from ALL additional stimulus including phones, homework, tv, games etc.
Giving our brain a break from all stimulus gives our mind time to wander, notice how we feel, form ideas, and simply relax
What is Radical Acceptance?
A strategy to accept situations outside of your control without judgment in order to reduce unnecessary suffering
Acknowledgment of situations or emotions without denying, fighting or avoiding them
Explain assertive communication.
Assertiveness involves clearly and respectfully communicating your message (thoughts, feelings, and needs) in a clear & straightforward manner. It leaves room for compromise if applicable and often uses "I" statements.