Mindfulness
True or false: anger is a primary emotion
false
What does self soothe mean?
Using the 5 senses to ground and comfort yourself
What is Pros and Cons?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
the number of planets in our solar system
What is 8
True/False: Mindfulness is a relaxing activity and can help prepare you for sleep in the evening
False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are attending to aversive, uncomfortable, or painful experiences
Name a coping skill for a difficult emotion
throw/ chew ice, scream into a pillow, rage room, cry it out, talk to someone you trust, read a book, watch a show/ movie, shake it out, take a nap, find something to laugh about, cuddle a pet, etc.
name 2 examples of using the senses to self soothe
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
Explain hyper and hypo arousal
Hyperarousal is a heightened of activation or energy
Hypoarousal is the "shutdown" response
The year the original Pokémon game come out?
What is 1996
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, etc.
What are 3 physical symptoms of anger?
tense muscles, flushed or hot skin, shaking, crying, buzzing in your ears, blurry or colored vision, hyperventilation, etc.
name an example of a distraction technique
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
What male penguins give to female penguins as an offering of affection
What are pebbles
True or false: The core features of mindfulness are observing your experiences using your senses rather than being analytical, describing and noticing small details, participating fully or to the best of your ability, accepting a judgement free stance, and focusing on one thing at a time.
True
Define "negotiated timeout"
It is a de-escalation tool to take a break when discussions become overheated. A plan is put in place to stop, take a break, and then come back to the conversation after an agreed upon amount of time has passed.
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
what is 54321
The two main factors that get in the way of acceptance
What are beliefs and emotions
The name of the first computer programmer
Who was Ada Lovelace?
Explain "wise mind"
There are 3 states of mind: emotional, reasonable, and wise. Mindfulness is the balance between reasonable and emotional. AKA wise mind
Reframe the sentence: "I suck at drawing" using positive/ neutral reframe
Drawing is not something I spend a lot of time on and that is okay.
Drawing is not a skill I have spent a lot of time on. I can keep working on my drawing skills so they will improve
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
Dannah got a bad grade on her most recent math test. How can she use radical acceptance in this situation?
BONUS!
What would it look like if Dannah did NOT use radical acceptance?
Dannah can accept the math grade she got and make changes to get a better grade next time such as get help from the teacher, spend more time studying, or ask clarifying questions for what she does not understand.
If Dannah is not using radical acceptance she can stay upset about her math grade but make no efforts to change or she could make it worse by lying to her parents about her grade or yelling at her teacher.
In what year did Oxford university start teaching students?
What is 1096