Mindfulness
Name a mindfulness activity you did this week
mindfully ate, walked, listened to the birds, had a bubble bath, meditated etc
To understand and name your emotions, decrease the frequency of unwanted emotions, decrease emotional vulnerability and decrease emotional suffering
What are the Goals of Emotion Regulation (Emotion Regulation Handout 1)
hit, attack, throw, punch, curse, break things
what are action urges/expressions/actions of anger
What are some biological changes/expressions of guilt
thinking you have not lived up other's expectations of you; believing others will reject you or you are unlovable; thinking you are bad, a failure, defective, stupid; judging yourself to be not as good as others
What are interpretations that prompt feelings of Shame
The state of mind in which you most likely to act impulsively
What is Emotion Mind
Truth or Myth: There is right way to feel in every situation
What is a myth
agitation, annoyance, outrage, fury
What are other anger words
thinking your actions are to blame, thinking you behaved badly, thinking "if only I had done something differently"
What are interpretations that prompt feelings of guilt
engaging in distracting, impulsive behaviours to divert your mind or attention; avoiding, isolating, shutting down; isolation, feeling alientated
What are some aftereffects of shame
The 3 States of Mind
What are Emotion Mind, Reasonable Mind and Wise Mind (Mindfulness Handout 3)
True or False: Facial expressions take longer to communicate to others than words
What is False (Emotion Regulation Handout 3)
hands clenched, feeling like exploding, teeth clamped, muscles tightening, wanting to hurt someone
What are biological changes/experiences of anger
trying to repair the harm, make amends, change the outcome; asking for forgiveness or apologizing, or confessing; try to make it up
What are expressions/actions of guilt
sense of dread, wanting to shrink and disappear, wanting to hide, pain in pit of stomach
What are biological changes/experiences of shame
Non-judgmentally, one-mindfully, and effectively
What are the 'How Skills' (Mindfulness Handout 2)
Biology, Lack of Skill, Reinforcement of emotional behaviour, moodiness, emotional overload, emotional myths
What makes it hard to regulate your emotions
having an important goal blocked, you or someone you care about being attacked or threatened, not having things turn out as expected
What are prompting events for anger
making resolutions to change, making changes in behaviour
What are aftereffects of guilt
being rejected by people you care about, being betrayed, your integrity attacked, being reminded of something "wrong" you did in the past. having emotions/experiences that have been invalidated
What are some prompting events for feeling shame
Focusing on the present moment
What is mindfulness
Emotions motivate us for action, emotions communicate to others, emotions communicate to ourselves
What 'emotions do for us'
narrowing of attention, ruminating about situation, imagining future situation, dissociation, numbness
What are some aftereffects of anger
doing something you believe is wrong or against your morals/values, not doing something you said you would, causing harm or damage to someone, something, or yourself, being reminded of something wrong you did in the past
What are prompting events for feelings of guilt
hiding behaviour, avoiding the person you have harmed, avoiding the person you have criticized, avoiding yourself, withdrawing, looking down and away, saying you are sorry over and over
What are some expressions/actions of shame