Emotions
True or False
Some emotions are good and some are bad.
False.
Emotions are not good or bad. They just are. Emotions can be comfortable or uncomfortable, not good or bad. How we react to them and our own behaviors can be adaptive or maladaptive.
What is the action urge of fear?
Bonus Points: What would be the opposite action?
The action urge of fear is avoid.
The opposite action is to approach or take action.
Mindfulness
Mindfulness is the practice of calling your attention to the present moment and experiencing it with acceptance and without judgement.
What is the Mindfulness Skill of "Describe."
Put words to what you are observing without judgement or interpretation.
Give an example of how you would use the 'E' in IMPROVE
Encouragement - give yourself a pep talk
Define an action urge.
An action urge is something you feel compelled to do by your emotions, often without thinking about it.
What is the action urge of anger?
Bonus Points: What would be the opposite action?
The action urge of anger is to attack.
The opposite action is to avoid or distract.
What is the ACCEPTS Skill? or provide one example.
The ACCEPTS skill provides ways to tolerate and accept distress
Activities - Engage in an activity to keep your mind busy
Contributing - Help others
Comparisons - It could be worse
Emotion - Do something to create a competitive emotion
Pushing Away - Set aside the situation
Thoughts - Do an activity to shift your thoughts to something neutral. Count to 10.
Sensations - Hold an ice cube, pet your dog, etc.
What is the mindfulness 'observe' skill?
Observing is simply noticing what is happening in the present moment without labeling, analyzing, or reacting to it. It’s about watching your experience—internally and externally—like a curious scientist or a neutral witness.
Give an example of how you would use one of the 'C's in ACCEPTS.
Contributing - help others
Comparisons - it could be worse
What is a physical sensation of an emotion?
Give an example.
A physical sensation is the way emotions feel in our bodies.
For example, anger can feel like clenched fists, a warm face, and tense muscles.
What is the action urge of frustration?
Bonus Points: What would be the opposite action?
The action urge of frustration is to give up.
The opposite action is to try again.
What is the IMPROVE Skill? or give an example.
IMPROVE the Moment provides ways to tolerate and accept distress.
Imagery - imagine a safe place
Meaning - find purpose from the current challenge
Prayer/Meditation
Relaxation - deep breath, relax your muscles
One thing at a time - just do the next right thing
Vacation - give yourself a mini vacation
Encouragement - "I will make it out of this."
What is the mindfulness skill "non-judgmentally?"
Non-judgmentally means noticing your thoughts, feelings, and experiences without labeling them as good, bad, right, wrong, stupid, unfair, etc.
Instead of reacting based on judgment, you describe what is happening in a factual, neutral way.
Give an example of how you would use the 'O' in Improve.
One thing at a time - focus on the present task
True or False
Can you feel two emotions at once.
True
You can feel multiple emotions at once.
What is the action urge of sadness?
Bonus Points: What would be the opposite action?
The action urge of sadness is isolation.
The opposite action is engaging in joyful activities.
What is the DEARMAN skill?
Bonus Points: When would you use it?
The DEARMAN Skill gives us a way to ask for something we need/want. We use this skill when asking something of others.
What mindfulness skill can we use when we have a big decision to make? (Hint: It is a skill to get us in the right state of mind.)
Wisemind
When we are in wisemind, we are considering the emotions and the logic. That is how we make wise decisions.
DOULBE JEOPARDY - This is for all teams.
Use DEARMAN to ask your teachers for something. You have 5 minutes to prepare.
Name one of the three functions of emotions.
1. Motivate us to action.
2. Communicate to others.
3. Communicate to ourselves.
What is the action urge of shame or guilt?
Bonus Points: What would be the opposite action?
The action urge for shame is guilt is hiding.
The opposite action is being open and making amends.
What is WISEMIND?
DOUBLE POINTS if you can name all the parts.
Wisemind is the synthesis of all three states of mind. We use wisemind to make smart decisions.
Emotion Mind - ruled by emotions
Reasonable Mind - ruled by facts and logic
Wisemind (combines them both)
What is one benefit from practicing mindfulness?
1. Experience reality as it is instead of our judgement of it.
2. Enhance you control over your mind and your attention.
3. Learn to accept without judgement.
4. Reduce suffering and increase happiness.
Give an example of how you would use the 'S' in Accepts.
Sensations - Hold an ice cube.