Mindfulness
False!
Demonstrate how you would label your frustration.
Say "I am feeling frustrated" or something similar!
What is the skill that involves taking out your frustration on a piece of paper that you've drawn/written on?
Draw and Rip!
Name one mindfulness game we played to practice using our "Flashlight of Attention"
"What's Missing" OR "Lyric Counter"!
Name one of our DBT guidelines.
The "________ of Attention" is a skill that we learned to practice mindfulness.
The Flashlight of Attention!
Name a body clue that you are feeling frustrated.
Examples: tensing muscles, grinding teeth, faster heart rate, grunting/groaning noises, etc.
What are the three senses that are used in the "3 Things Countdown" skill?
Sight, Hearing & Touch!
True!
Where should you be aiming your "Flashlight of Attention" right now?
The screen and/or the person speaking.
How do we practice mindfulness during "3 Things Countdown"? (Hint: What makes this exercise different from just looking around the room?)
You notice the qualities of the things that you are seeing, hearing, and touching.
Name two behaviour clues that you are feeling frustrated.
Examples: hitting, yelling, swearing, giving up, fighting, etc.
How many seconds do you breathe in, hold your breath, and breathe out for in "Calm Breathing"?
Name three objects that were used in the "What's Missing" game?
Light Saber, Car, Scissors, Balloon, Tennis Ball, Glue, Fire Hydrant, Remote, Pencil, Tire, and/or Potatoes!
Complete 2 cycles of calm breathing using proper technique.
1. Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds).
2. Hold your breath (for about 2 seconds).
3. Exhale slowly through the mouth (for about 4 seconds).
What is the difference between "chest breaths" and "belly breaths" in "Calm Breathing"?
Chest Breaths: quick, shallow, loud, sounds like you are out of breath.
Belly Breaths: slow, deep, quiet, sounds like you are relaxed.
Name a thinking clue that you are feeling frustrated.
Examples: negative thoughts, broken record thoughts, etc.
Which type of skill is "Calm Down Spot"?
Body Skill, Thinking Skill, or Behaviour Skill?
Behaviour Skill!
What is the secret rule in "I'm Going on a Picnic" if we can bring a tiger, a pumpkin, and a basketball
Things that are orange!
Why might it be helpful to practice calm breathing even when you are not feeling frustrated?
Actually, it is better to practice while feeling relatively calm when you are first learning to use calm breathing. You need to be comfortable breathing this way when feeling calm before you can feel comfortable doing it when you are anxious!
At least how many cycles of calm breathing are recommended to decrease frustration?
Minimum of 6 Cycles (1 Minute)!
True or False: Being a "Flashlight of Attention Detective" means stopping ourselves from feeling frustrated.
False!
Bonus: Being a "Flashlight of Attention Detective" means noticing the clues that we are frustrated so that we can use skills to manage our frustration.
Distracting with the Senses OR 3 Things Countdown!
Name one of the core principles of DBT that we learned when we played hangman in our first session?
What does DBT stand for?
Dialectical Behaviour Therapy!