Show:
Mindfulness
Attachment
Interpersonal Effectiveness
Emotional Regulation
Distress Tolerance
100

Define mindfulness.

Being present in the moment, checking in with yourself, being aware of the here-and-now. Can be formal or informal.

100

Who do we form attachment bonds with? 

Anyone significant in our life! The person or people that raise us, partners, our children, friends, etc. 

100

Why might taking a break from a conversation be helpful? 

If it's not going well it can be helpful to reset and give yourself space to regulate, can avoid further escalation, unproductive conversations, or saying something you might regret. 

100

What are some ways that we can figure out how we're feeling in the moment?

Noticing what's happening in our bodies, noticing our thoughts, noticing our behaviors. Recognizing things that we've felt in the past. Allowing others to help us identify. Journaling. Taking some space and time. Thinking of potential triggers. Looking at the emotions wheel. 
100

What is cold exposure/cold therapy?

Using cold water to regulate your body (ice pack, glass of water, shower, etc.) 

200

What is one mindfulness practice you have tried this week or want to try?

Could be anything! A guided meditation, just checking in with your body, body scan, progressive muscle relaxation, yoga, or setting a certain time/day to be present with something you're doing.

200

Name as many attachment "styles" as you can. 

Secure, anxious, avoidant, disorganized.

200

What are "I" statements and why are they helpful? 

Saying things like "I felt this way when you..."; speaking to your own feelings and perspectives rather than assuming the intentions of others ("you hurt me because you don't care"). Using these helps to avoid defensiveness/getting off track/causing the other person to feel attacked.

200

Are there bad emotions? 

Emotions are not good or bad, they are neutral! It's how we express them that can be unhelpful or helpful. All emotions are trying to tell us something about what we're going through! 

200

What distress tolerance skills do you remember?

Cold therapy, movement, progressive muscle relaxation, breathing techniques, grounding skills (54321), use imagery, distract yourself, go for a walk/drive/etc.

300

What is progressive muscle relaxation? 

An exercise in which you take note of each muscle group in your body one-by-one and tense/untense them.

300

What is one way to disrupt an AVOIDANT attachment style? 

Leaning into vulnerable conversations, deepening your relationships, sharing your feelings and needs. 
300

What interpersonal skills are you working on this week?

Could be anything!

300

Why is it unhelpful to judge ourselves for the emotions we're feeling? 

It just adds shame and guilt to emotions that are already difficult! Validating our emotions helps us to accept what they are trying to tell us 
300
What if I can't remember distress tolerance skills in the moment? 

Call someone, use a hotline, call the DH on-call number, look at worksheets/videos