Mindfulness
The act of being present in the moment
What is Mindful
The act of inhaling through the nose for 4 seconds, holding for 4 seconds and exhaling for 8 seconds.
What is Deep Breathing
Reframing "I never do anything right."
What is "I am trying my best and if I make a mistake I'll try again." or something like this
Kate is overwhelmed by all the people at the mall. Name a grounding activity that may help her.
What is 54321, A-Z, etc.
When you are focusing more on your thoughts than what is around you.
What is Internally Focused
Using your senses in locating objects around you.
What is 5-4-3-2-1 Technique
Holding an ice cube or taking a hot shower are examples of.
What is Intense Sensations
"I can't believe how depressed I feel! Another day where I won't be able to do anything useful." Use mental noting.
What is I can notice sadness and depressed mood inside me. I also feel unmotivated and tired to do anything.
Focusing on the different areas of your body and noticing how each area feels.
What is A-Z technique
The act of helping out a friend or volunteering are examples of.
What is Someone Else
Reading at home but it's too loud. Negative Judgement: "My family is inconsiderate. They are so selfish." They are having multiple feelings: anger frustration. The likely outcome is
What is arguing and getting angrier
"I am thinking about not wanting to go to work." "I am thinking about missing my dog." Are examples of this mindfulness technique.
What is Mental Noting
Using the colors to find objects around the room.
Taking a walk, watching tv, chatting with friends are examples of.
What is Distracting Activities
Judgment: "I hate this baby crying on the plane. Not everyone has to be a parent!" Letting go of this negative judgement
Mindful form: "I hear a baby crying loudly in the seat behind. I feel angry at his parents and I feel like they need to do a better job. I am feeling irritated and angry."
It lies between the emotional mind (decision making and judging based entirely on our emotions, or the way we feel) and the reasonable mind (thoughts, decisions and judgments based entirely on facts and rational thinking).
What is the Wise Mind
The act of choosing an object and labelling its characteristics and attributes.
What is observing
The steps of RESISTT include
1. Reframing
2. Engaging in distracting activity
3. Someone else
4. Intense Sensations
5. Shut it out
6. Neutral Thoughts
7. Take a break
I am trying my best to be the best person I can be.