Mindfulness
What is an example of "Emotion Mind"?
There are many! One example of Emotion Mind is if a classmate is taunting me during a kickball game at recess and I react by punching him.
Is it a Wise Minded decision to problem solve when we are in distress (intense emotion)?
No... because we are heavily in our Emotion Mind and our brains are not processing information the same way... so we tend to make different, emotional decisions.
When communicating, what are at least two of the GIVE skills?
Gentle (be)
Interested (be)
Validate (feelings)
Easy-going manner (use an)
What PLEASE skills have you used recently to take care of yourself on daily basis?
Hopefully you've been doing different forms of exercise, even if more challenging in the warmer weather! I've been especially enjoying hiking with my dog, Lucky (Exercise).
Are the skills in the Emotional Regulation module more about making Changes where we can or Accepting the things we cannot change/control.
Changes, as is Interpersonal Effectiveness.
Mindfulness and Distress Tolerance are more about Accepting those things that we cannot control/change.
What might be a consequence of making an Emotionally Minded decision.
When emotions are in control of us, we often can get into trouble and/or hurting relationships with others.
What are at least two of the Wise Mind ACCEPTS skills to distract ourselves when in distress?
Activities, Contributing, Comparisons, Emotions (change), Thoughts (change) and Sensations?
I can be _________ without being aggressive.
Assertive.
Please fill in the blanks:
Emotion Regulation is about learning skills to ___________ positive emotions and _________ unpleasant emotions?
Emotion Regulation is about learning skills to INCREASE positive emotions and REDUCE unpleasant emotions?
After a long week of tests, you get home feeling overwhelmed, exhausted and emotional. You decide to take a long, fragrant bath and then enjoy listening to relaxing music. What skills are you using?
Distress Tolerance: using skills by doing calming Activities, changing your body Sensations and changing your Emotion.
Why do we need "Fact (or Rational) Mind"?
Without Fact Mind, people could not build homes, roads, cities, treat illnesses or do science. It helps us look at JUST THE FACTS.
The goal of using any ACCEPTS skills is to
_______ ourselves.
Distract.
Please share SELF-VALIDAtiNG statements you might use in your head after making a mistake/doing something embarrassing.
examples: This is hard.
I've been working so hard at soccer and wish I had made that goal!
I feel uncomfortable.
It feels like others are judging me. However, they are my friends and will understand.
Why is important to "put money in our emotional/physical and mental bank account" on a regular basis?
When we take care of our health on a daily basis, it both increases our positive emotions/experiences And allows us to cope with distress more effectively.
One of your peers makes an obnoxious comment about you under his breath during class. You have the urge to yell/hit him. What ACCEPTS skill might you use to control this impulse?
One example: "Thoughts"- distracting your attention by filling your mind with other thoughts such as counting to 20 or naming the colors in the room.
A= Activities E= Emotion
C= Contributing P= Pushing Away
C= Comparisons T= Thoughts S= Sensations
When we are practicing mindfulness activities, what are internal and external distractions that can interfere?
We all get distracted. Internal distractions are thoughts and feelings we experience. External distractions are things in our environment such as sounds, sights and smells. When practicing mindfulness, we acknowledge distractions without judging ourselves, let them float away and refocus on activity.
What temperature on the Feelings Thermometer do we have if we are in distress?
70 and up.
What are at least two FAST skills and when might you use them to communicate effectively?
F= Fair
A= Don't (over) apologize
S = Stick to your values
T= be Truthful
What is a food and/or drink that can make you "overly" emotional?
Foods/drinks with sugar and/or caffeine. Alcohol.
You feel torn because your closest friends are trying out for the soccer team but you aren't interested in joining. You're afraid you will miss out on social time by not being at the practices/games with them. You make a decision based on both your feelings and facts of the situation. What kind of decision did you make?
You made a Wise Minded Decision!
When is a time you used your Wise Mind?
Hopefully you have numerous examples! One example of using Wise Mind is even though I really miss playing sports with my friends, I didn't go with them to the basketball court because my parents told me I need to keep Social Distance from others during this Corona virus period.
Please come to the front of the room and share a time that you used a Wise Mind ACCEPTS skill when in distress? Did it help?
your choice!
Activities, Contributing, Comparisons, Emotions (change), Thoughts (change) and Sensations?
Please pick a peer to come to the front of the room and demonstrate validating peer in a conversation.
You can pick topic. For example, your peer got very angry at recess and started yelling at you and others playing a game in which s/he felt like s/he was being treated unfairly.
You had a terrible night of sleep last night, which led to a difficult morning before school. Are you more or less likely to be emotionally vulnerable (sensitive) at school today? What are some things you could might say to yourself to help yourself be less reactive/make it through the day as well as possible)?
We are all more sensitive and reactive when we don't get adequate sleep. Showing ourselves compassion by using cheerleading statements can help us to pause, rather than act impulsively.
Examples: "I know I'm going to feel less patient today. Let's try to be as patient as possible!"
"Things will feel harder today because I'm really tired. I'm going to be kind and gentle with myself!"
"I'm going to get a good night's sleep tonight and Will feel better tomorrow:)"
I will give a scenario and please pick a peer to come to the front of the room and validate them in a conversation.
Remember we can always validate how someone is Feeling even if we don't agree with her/his choices behavior.