Relaxation Techniques
What are 3 examples of relaxation techniques?
-deep breathing, meditation, yoga, visualization, aromatherapy, etc...
What are some benefits of practicing mindfulness?
What are some benefits of self-soothing?
-slow impulsive urges, decrease physical discomfort, decrease anxiety, depression, and panic symptoms, improve ability to focus
What are some benefits of emotional awareness?
-enhanced self-understanding, improved relationships, better decision making skills, better stress management, better mental health
What does T stand for in TIPP?
temperature
What is opposite action?
a skill used to help people manage their emotions by choosing to act in a way that's opposite to how they're feeling
How can relaxation benefit your mental health?
-improved coping ability, improved focus and mood, boost in energy, sense of calmness and confidence, decreased depression, anxiety, and insomnia
How can mindfulness help athletes?
-increased "flow" in their performance, can improve their focus and attention, and help concentration on perfecting skills
What are some ways you can practice self-soothing?
What are 2 techniques/aids you can use to help you identify your emotions?
-feelings wheel, guided imagery, emotions journal/tracker, body scanning
What are 2 methods of using temperature for a TIPP skill?
stick your face in cold water, heating pad, ice packs
If you are avoiding difficult conversations, what is the opposite action to do to help this?
initiate the conversation in a calm and comfortable environment
How can relaxation techniques benefit your physical health?
-lower blood pressure, improve digestion, decrease stress hormones, reduce pain, improve sleep quality, relaxed muscles
What are 2 examples of mindfulness techniques?
Body scanning, mindfulness walk, journaling, box breathing
What is the 5-4-3-2-1 technique?
focus on 5 things you can see, 4 things you can touch, three things you can hear, 2 things you can smell, and 1 thing you can taste
What are the two key parts of emotional awareness?
understanding your emotions and managing your responses
What does the I stand for in TIPP?
What is the goal of opposite action?
-aims to change a person's reaction to a situation
What are 2 ways to incorporate relaxation techniques into your day?
-schedule time for relaxation, take breaks, use apps or other aids, practice deep breathing while doing tasks, stretch after sitting down for too long
How can mindfulness practices impact your relationships?
-can increase empathy and respect, higher emotional intelligence, improved creativity and collaboration
What's 1 physical sign you might see when someone is self-soothing?
-tapping a hand or foot, massaging their neck/shoulders, giving themselves a hug,
There are 8 core emotions: can you name 3 of them?
-joy, trust, fear, surprise, sadness, disgust, anger, anticipation
What are 3 examples of intense exercise?
burpees, sprinting, lifting weights, jumping jacks, dancing
What are some benefits of practicing opposite action?
-improved emotional regulation, enhanced coping skills, strengthened relationships, self empowerment
How can relaxation techniques help you in school?
-can improve focus, memory, learning, and attention, helps concentration and cognition
How can mindfulness influence pain?
-can cut pain perception in half, can increase pain tolerance
Are self-soothing and emotional regulation the same?
Yes! Self-soothing is a type of a response-focused emotional regulation strategy
How can emotional intelligence improve your physical health?
-improved immune system, increased resilience to physical stressors (injuries, illness, etc.), higher energy levels
What does the first P in TIPP stand for?
paced breathing
What is radical acceptance?
fully acknowledging and embracing the present moment, including its difficulties and discomforts, without trying to change or control it
What happens if you never let your mind and body relax?
Mind: burnout, mental fatigue, cognitive impairment, difficulty shutting off your mind
Body: headaches, chronic pain, digestive problems, impaired sleep
How many years has mindfulness been practiced for?
2500 years!
At what age do we learn how to self-soothe?
around 6 months old
36%
What does the second P in TIPP stand for?