Fortune Telling
Fortune Telling is what kind of skill?
CBT
First, describe what Mindfulness is
&
Second, name the 5 senses we use to practice mindfulness?
Paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally
Hear, smell, taste, touch, and sight
Name 3 examples of physiological symptoms to depression, anxiety, and anger.
increased heartbeat, sweating, nausea, butterflies in stomach, headache, tense muscles, vomiting, dizziness, shortness of breath, etc.
What are the 3 different states of mind we have?
emotional, reasonable, and wise mind.
What is the sweet food made by bees?
Honey
What is fortune telling?
cognitive distortion/thoughts that predict the future, often assuming negative outcomes.
EX: Today will be bad day.
First, describe what 4x4 breathing is
and
Second, demonstrate it for the group
4 seconds of inhaling and 4 seconds of exhaling
When we are faced with a threat to our lives or when we are in danger, our bodies will naturally do 1 of three things without us even thinking or feeling anything. What are they?
Fight, flight, or freeze
What is a wise-mind statement?
I can feel ___ and I can still ___.
What was the first animal to go into orbit? BONUS: What was their name?
A dog named Laika
What may happen to your emotions and behaviors when having fortune telling thoughts?
feelings: an increase in depressive emotions, anxiety, and irritability
behaviors: unhelpful behaviors such as isolation, avoidance, increases in arguing, or self-harm.
True or False: Mindfulness/5 senses is a DBT skill.
True
Physiological Symptoms are ____ and "____" that tell us how our body is responding to unpleasant emotions like anxiety, stress, or frustration
Why do we say AND at Compass instead of BUT
-Using “but” invalidates the individual’s feelings about something which does not feel good
-Using AND allows both points being made to be true and not dismissive; it balances our emotional mind and reasonable mind
What is the world record for number of hotdogs eaten in one sitting?
74
Use Lemons to Lemonade to challenge the fortune telling thought and “change your future” :
"Today is going to be a bad day"
Up to therapist discretion.
Name 4 different activities/exercises to practice Mindfulness (not including 4x4 breathing or 5 senses)
up to therapist discretion
Which coping skills are most helpful in reducing physiological symptoms and preventing our mood rating from rising?
Mindfulness exercises like:
4x4 Breathing, Push, pull, dangle or Progressive Muscle Relaxation, Pencil squeeze, Guided Imagery, & Mini tools like ABC mindfulness, Take 10, 5 senses
Name 1 characteristic in our Reasonable Mind and 1 characteristic in our Emotional Mind
Emotional mind could lead to not considering our thoughts or rationality and all. It could look impulsive, not thought through, and possibly lead to some negative consequences.
Reasonable mind holds our logic, decision-making skills, ability to identify and use facts/evidence, coping skills, and ability to do what needs to be done. It could lead us to not considering or validating our feelings, not doing the things we love/are passionate about, only thinking about the rules, overthinking.
What is the longest river in the world?
Nile River
What are skills that can be helpful to use when we are noticing Fortune Telling thoughts and need help managing their impact?
clue snooping, lemons to lemonade, thought-reframe, mindfulness
Only ___% of the air that we breathe is oxygen. We use only ___% of the oxygen we inhale.
21% & 5%
True or False: Physiological Symptoms is a DBT skill.
False
Wise mind helps individual to THINK more what?
think more clearly, make more intuitive decisions, and thinking in a more balanced way
What letter is NOT included in any of the 50 U.S. states names?
Q