Mindfulness
Starting at your head and moving to your toes, notice, tense, and relax every part of your body.
Mental Body Scan OR Progressive Muscle Relaxation
Emotion myths are ...
Give an example.
false beliefs about emotions.
Ex. "Men shouldn't cry"
"Emotions are less important than logic."
"If I feel something, it must be true."
Looking at the positive and negative consequences of continuing certain behaviors to determine if you want to change them.
Ex. Feeling relief after yelling at someone vs losing the relationship you had with them.
Ex. Feeling safe when you isolate vs feeling lonely because you have nobody to talk to.
Cost Benefit Analysis.
Styles of communication:
A________, P______, A________, & P______-A________
Aggressive, passive, assertive, & passive-aggressive.
Ways to calm your mind when you're anxious.
Mindful breathing, etc...
The first step(s) to identifying how you feel.
Describe your emotions; mental noting
Ways to resist urges that come with certain emotions. For example, anger if often followed by lashing out verbally or physically.
Act opposite to the emotion.
"Kill them with kindness."
What does TIPP mean OR name methods of self soothing.
Temperature
Intense exercise
Paced breathing
Progressive muscle relaxation
OR
use your 5 senses.
When your actions are influenced by your authentic self and not external factors.
Acting according to your values.
Examples of ways to practice thought defusion:
leaves on a stream, clouds in the sky, bubbles in the wind...
Creating space between you and your unproductive thoughts and emotions.
Thought defusion.
Learning not to block negative emotions, but to navigate/accept them.
Emotion exposure.
Fully accepting reality and not judging situations or ourselves.
"It is what it is."
Radical Acceptance
The balance of your rational mind and emotional mind.
Wise mind.
Acknowledge your emotion, allow yourself to feel it, and understand why you're feeling it.
Self Validation
Technique that helps you to be present in the here and now instead of focusing on the past or fearing the future.
Grounding.
Psychological boundaries mean...
Emotional boundaries refer to...
Physical boundaries refer to...
-whether or not you share information about yourself, opinions, thoughts and beliefs you have.
-whether or not (or how much) you let other people affect you emotionally, including whether or not you let other people manipulate your emotions (e.g. making you feel happy or guilty)
- any activity regarding your body, whether or not you let a certain person touch you, including any sexual activity.
What to do with negative judgments.
Become aware of them so you can learn to let them go.
Name 3 cognitive distortions.
All-Or-Nothing Thinking
Maximization (Catastrophizing) Or Minimization
Overgeneralization
Personalization
Jumping to Conclusions (Mind Reading, Fortune Telling)
"Should" statements
Blaming
Mental Filtering
Emotional Reasoning...
ACCEPTS stand for ____ and a good time to use it is when ____.
A
C
C
E
P
T
S
When you are fighting unproductive/unhealthy urges.
In the interpersonal relationships that we have, we all have the right to...
- say what we feel,
- express our opinions even if we disagree with somebody,
- say no to a request and not feel guilty about it,
- set boundaries with other people,
- taking the time to think about a request somebody is asking for,
- taking the time to make a decision about something,
- be treated with respect.