Mindfulness/Regulation Skills
Self-regulation is not a skill people are born being able to implement independently. Self- regulation is developed through experiences of ______________.
What is Co-regulation
Name the type of thoughts that are factual and/or realistic.
What is Accurate Thoughts.
What is the CPS philosophy?
What is "People do well if they can"
What are two ways that people express their emotions?
What are Verbally (saying what they are feeling) and Nonverbally (facial expressions)
The stress response system is also called the ___________/__________/___________ response
What is fight/flight/freeze
__________________ is the ability during times of pain or failure to be kind, gentle, and understanding towards yourself.
What is self-compassion
The way we ___________about situations can influence the way we_________________ about a situation, which leads to how we _________________.
What are
Think, feel, behave
What type of conversation (or plan) helped little Betty join the family?
What is a Plan B conversation.
In this type of experience, emotions start in our bodies and cue certain automatic responses or thoughts in our mind?
What is Bottom-Up
What are the two parts of the nervous system that are responsible for the stress response?
What are
Sympathetic and Parasympathetic
A type of mindfulness activity that allows you to observe your thoughts, feelings, and actions without trying to make them go away and instead accept them with a compassionate attitude.
What is nonjudgmental observing
What is it called when you take a negative statement and restate it in a way that allows the person to look at him or herself or the situation in a positive light.
What is Reframing
Problem to be solved + Lagging skills=
Problem to be solved + Strong skills.
What is challenging/undesirable behavior acceptable behavior (compliance).
In this type of experience, your thoughts influence your emotions
What is Top-Down
The more severe someone experiences the stress response, the less access they have to their _______________________, and the more they will display aggressive, avoidant, or isolative behaviors.
What is thinking brain
Where are the 9 meridian points located when engaging in EFT/Tapping?
What is
1. Outside of hand
2. Inner eyebrow
3. Under the eye
4. Side of the eye
5. Under the nose
6. Chin
7. Collarbone
8. Under the arm
9. Top of the head
What are
Personal (internal), Pervasive (global), and Permanent (always)
Match the Plan type with the correct action.
Plan A 1. Drop expectation (for now)
Plan B 2. Impose adult will
Plan C 3. Work towards Solving the problem in a mutually satisfaction and realistic way
What are:
Plan A- Imposing will
Plan B- 3 Work towards Solving the problem in a mutually satisfaction and realistic way
Plan C- dropping or reducing the expectation/demand
Emotions function to sustain your _________ and ____________
What is Survival and Well-being
What are the three types of stress?
What are
toxic, tolerable, and positive
What are some benefits of controlled/deep breathing?
What is
Slowing and paying attention to one’s breathing can help relax the body.
This technique can be used any time that you need to calm yourself down
How can you challenge the negative thoughts and replace it with a positive one?
Thought: I am not qualified for this job
Feeling: sad, defeated, embarrassed
Behavior: Quitting the job
Alternative thought: I can learn and improve with practice
New feeling: empowered, interested, hopeful
New behavior: doing your best
What are the ingredients for a Plan B conversation.
What are
Empathize, share, collaborate
What are the four main components that make up emotional intelligence?
What are
Self-awareness
Self-regulation
Social awareness
Conflict management
Can you organize the following into a line starting with the least stress to the most stress?
Alarm, Alert, Terror, Fear, Calm
What is
Calm, alert, alarm, fear, terror