Have you been listening?
When writing a goal, make sure that it is _______
Measurable
What is something to avoid if your partners love language is physical touch?
Physical Abuse or Neglect
What is a cognitive distortion?
Irrational thoughts that shape how you see the world, how you feel, and how you act.
By focusing on what you can control and building upon these protective factors you will improve...
your ability to cope with many of life's challenges
Name 3 Physical Grounding skills
1. Run cool or warm water over your hands.
2. Grab tightly onto your chair as hard as you can; notice the sensations and the experience.
3. Touch various objects around you
4. Carry a grounding object in your pocket
5. Notice your body
6. Stretch.
7. Clench and release your firsts.
8. Jump up and down.
9. Eat something in a savoring way
10. Focus on your breathing, noticing each inhale and exhale. Repeat a pleasant word to yourself on each exhale.
Protective factors are..
things that contribute to mental health, and allow a person to be resilient in the face of challenges.
What actions are appreciated by someone whose love language is words of affirmation?
stating feelings, giving encouragement, giving compliments, sharing positive thoughts, texts/notes
What is it called when you assume that because you feel a certain way what we think must be true?
Emotional Reasoning
Please have each team member name an early anger warning sign for them (please do not repeat)
Mind goes blank
Insult the other person
Face turns red
Body or hands shake
Start sweating
Throw things
Heavy or fast breathing
Stare at the other person aggressively
Scowl or make an angry face
Scream, raise voice, or yell
Clench fists
Feel sick to the stomach
Punch walls
Feel hot
Become aggressive
Become argumentative
Go quiet and “shut down”
Crying
Pace around the room
Headaches
Can’t stop thinking about the problem
Practicing gratitude releases what chemicals?
serotonin and dopamine
Please have each member of the team name one secondary emotion that may look like anger (what is under the water?)
sadness, lonely, insecure, hurt, grief, overwhelm, hungry, tired...
What are some actions to take if your partners love language is acts of service?
Make them a meal, help with chores, provide for family, care for children
When you are interpreting the thoughts and beliefs of others without adequate evidence, you are engaging in which type of cognitive distortion?
mind reading
What are some protective factors out of your control?
family, neighborhood you grew up in and genetics
Name 3 Mental Grounding skills
1. Describe your environment in detail, using all of your senses
2. Play a “categories” game with yourself.
3. Describe an everyday activity in great detail.
4. Imagine.
5. Read something, saying each word to yourself. Or read each letter backwards so that you focus on the letters and not the meaning of words.
6. Use humor.
7. Count to 10 or say the alphabet, very s . . . l . . . o . . . w . . . l . . . y.
What are 1 thing to avoid if your partners love language is acts of service?
lacking on follow through on small and large tasks
What are things to avoid if your partners love language is quality time?
prolonged periods not spent together, distractions when spending time together
If you are thinking in absolutes like "always" "never" or "every" what type of cognitive distortion is this?
All or nothing thinking
Anger triggers are...
people, places, situations, and things that set off anger. Your triggers can provide clues about the emotions behind your anger.
What are 3 benefits to practicing gratitude?
Reduces aggression and enhances empathy
Improves quality of sleep
You cope better in tough and difficult times
You have a better relationship with your friends and family
Decreases pain
Improves physical health
Improves self esteem and confidence
Describe Personalization
Blaming yourself or taking responsibility for something that wasn't completely your fault.
Name all of the love languages
Words of affirmation, quality time, physical touch, gifts, acts of service
What are 5 of the cognitive distortion types?
Magnification/Minimization
Catastrophizing
Overgeneralization
Magical thinking
Personalization
Jumping to conclusions
Mind Reading
Fortune Telling
Emotional Reasoning
Disqualifying the positive
"Should" statements
All or Nothing thinking
What are the 6 protective factors we discussed?
social support, coping skills, physical health, sense of purpose, self-esteem, and healthy thinking
What are the 3 types of grounding?
1. Mental (focusing your mind)
2. Physical (focusing your senses)
3. Soothing (talking to yourself in a very kind way)