Mindfulness
What is Mindfulness?
Being present in the moment.
What is the distraction acronym?
A.C.C.E.P.T.S
What is Self-soothe?
Using the 5 senses to ground and comfort yourself.
What does it mean to be Willing?
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them
Truth
Truth: What is a way that someone could remind you of mindfulness, in a way that you would receive?
True/False: Mindfulness is always good vibes to zone out and relax.
False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are using mindfulness for difficult, uncomfortable, or painful experiences
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!
Give an example of Self-Soothe for each of the 5 senses.
Examples: VISION: Walk in the backyard. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell fresh laundry or flowers. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
What is Pro's and Con's?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
Dare
Dare: Lead the group in a 15 second mindfulness exercise of your choice
Give three examples of mindfulness activities:
Body Scan, 5- senses, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, Acceptance of Social Anxiety, etc.
Provide the definition and give one example of Opposite Emotion:
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
What is the purpose of self-soothing? And give an example of when it was effective for you.
To help us understand the function of emotions, the action/urges that comes with each emotion, and whether to give in to or fight off the urges.
What is Radical Acceptance?
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
Dare
Dare: Pretend you are the therapist, help your client (a P.A.) understand their problem through Radical Acceptance.
Give an example of each Mindfulness activity: Pay attention, be in the moment, accept yourself.
using senses-location, focus thoughts on the here and now, self-affirmations, etc.
What is Contributing?
Refocusing attention from yourself to what you can do for others.
Name some ways that you can build emotional regulation skills?
Chose your mantra, Talk with friends, Practice self-compassion, Appropriately exercise and eat nutritiously, Write in a journal, Practice mindfulness meditation, Seek support.
What are the four options for painful situations?
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
Truth
Truth: What is one way you practice mindfulness or one you find most helpful to your everyday?