Mindfulness
Name the three "What" Skills
Observe, Describe, Participate
How does Meena use Opposite Action to help her in the movie Sing?
1) What is she feeling behind stage?
2) What is her action urge?
3) What is the Opposite Action that she does?
She is feeling terrified, she wants to run off stage, she goes on stage anyway and starts singing.
What does the G in GIVE skills stand for?
BE GENTLE. Don't attack, be aware of your tone of voice.
Give one example of how you can use the 6 senses to self-soothe in a crisis moment (you can pick any of the senses for your example!)
answers will vary
What state of Mind is this showing?
Your boyfriend forgets your birthday so you tell him he is the worst boyfriend ever and break up with him.
Emotion Mind
Name the three "How" Skills
Nonjudgemental, One-Mindfully, Effectively (Do What Works)
Name one thing you can do to be more mindful of your eating and have a balanced diet.
Answers will vary
How does DEAR MAN help you in your relationships?
What is something that most students this year have had to radically accept with the pandemic?
no in-person school. not getting to see friends, not getting to see family, not being able to go outside, etc.
What is the goal of distress tolerance skills?
Crisis survival-getting through the moment without making it worse.
What is Emotion Mind?
when you only pay attention to your feelings and don't think about the facts/consequences of the situation
How does sleep impact us? (Think about health and your mood)
if we don't get enough sleep, we are more likely to operate in emotion mind. we are more cranky/irritable. we don't concentrate as well/more unfocused, we are more clumsy and prone to injury, it can lead to weight gain, our muscles and bodies don't have time to repair...
What do the letters in FAST stand for?
F-be fair
A-don't apologize
S-stick to your values
T-tell the truth
What does TIP stand for?
T-temperature
I-intense exercise
P-paced breathing
What does dialectics mean?
When two things that seem opposite can be true at the same time
Penny is assigned a group project at school with classmates she doesn't know well. During class, the rest of her group is having fun, talking, and working together as she sits quietly watching them.
How can Penny use the mindfulness skill of Participate to engage in the group project?
She can throw herself into the moment, let go of worries/concerns, use opposite action to engage, talk with her peers, etc.
What skill did Steph Curry use to win championships and feel proud and accomplished?
building mastery
How can you validate this statement:
I’m positive I failed that science test. It was ridiculously hard!
It sounds like it was really hard and you think you failed.
I know you studied so hard, that must be so frustrating and disappointing that you think you failed.
I’m sorry you had such a hard day and that the test was difficult. That really sucks.
What is PACED BREATHING? (please explain it and demonstrate)
inhaling through your nose and exhaling through your mouth when you are in a crisis. your exhale should be longer than your inhale.
Name a dialectic you think or feel about New York City - be specific
Love/hate
Makes me happy/sad
Quiet/Busy
Lonely/Together
Etc
Jessie went to the movies with her friends and was instructed by her mom to come home immediately after the movie was over. After the movie, Jessie’s friends wanted to grab food and Jessie wanted to keep having fun.
Name an emotion mind decision.
Name a wise mind decision (include what she would tell herself)
Stay out with her friends because she’s excited and isn’t thinking about the rules
She would go home even though she felt excited and wanted to stay out. She knew that she would get in trouble and lose other privileges if she ignored the rules
How can mindfulness skills help you when you are participating in an enjoyable activity or finding a joyful moment in your day?
Need to be mindful of positive experiences as they happen so you can feel the positive emotions (happy, joy, relaxed, content) and need to be unmindful of worries (undeserving of fun, when is the activity going to end, more will be expected of me)
What DEAR MAN skill does this quote demonstrate?
If you help me with my HW, I will do the rest of your chores today.
R-reward/reinforce
What is a fact about your emotions that would be helpful to remember when you are in a crisis? (HINT: think about Riding the Wave)
Emotions don't last forever. this uncomfortable and stressful feeling will be over at some point.
What does nonjudgmental mean (without judgment) and why is this an important skill to use during mindfulness?
It means sticking to the facts and not using words that are evaluative or critical. When we judge ourselves and others, it gets in the way of us being able to be fully in the moment and do what we need to do in that moment!