Mindfulness
What is the state of mind that uses thoughts AND emotions at the same time? Our inner wisdom.
Wise Mind!
Fact or Fiction:
My emotions are who I am.
Fiction!
You are more than your emotions!
What distress tolerance skill uses the senses to cope with a VERY difficult moment?
Self Soothing
What skill would we use if we want to punch something when we're angry, but know that wouldn't be effective.
Opposite Action!
My cousin threw a ball at me and hit me in the arm. I'm REALLY MAD, but I'm not hurt. I want to hit him!
Check the facts, would hitting him help me at all? Do the opposite thing that would actually help.
What is the mindfulness skill we can use to make sure we are not being too judgmental or critical?
Nonjudgemental Stance!
What skill do we use when our emotions want us to do something that isn't effective for us, so we do the opposite/something that WILL work for us.
Opposite Action
What skill do we use when we need to go do something else instead of continuing to do the thing that's triggering us?
IMPROVE the moment
What skill would we use when we're not sure if we are only thinking about the worst case scenario?
Check the Facts!
I got a bad grade on a test. I didn't study and I know I could do better. I'm so sad and I feel like I can't do anything right, ever.
Check the Facts: Does doing bad on one test mean we've never done anything right? Is there another way we could think about this? Could we try to better next time?
What is the coping skill we use to use our senses to cope in a difficult moment called?
5-4-3-2-1
What skill do we use when we need to explore whether our emotional reactions fit the facts of the situation?
Check the Facts!
What skill do we use when we need to use Wise Mind in order to distract ourselves when we are in distress?
Wise Mind ACCEPTS
What skill would we use when we want to get out of emotion mind or reasonable mind, and be more centered?
Wise Mind!
There was a noise I heard at night while I was awake. I'm SO scared, it's a monster under my bed!
Check the facts: Have I ever seen a monster? Could my brain be responding with irrational thoughts because I'm scared? Could I go wake up my parents and ask them to check on the noise?
What mindfulness skill do we use when we are actively trying to choose to do ONLY the things that work and are effective for us?
Effectiveness
Which emotion fits these facts:
You or someone you care about is insulted or threatened by others.
You or someone you care about is being bullied or hurt.
Anger!
What are the 5 senses we use to do the self-soothe skill?
Sight
Smell
Taste
Touch
Hearing
What skill do we use when we want to stop, take a breath, and check in with ourselves before we respond to something?
STOP!
Someone isn't responding to me the way I wanted them to. Why are they such a mean person?
Check the Facts: Is there a chance they're not a mean person in general, just having a bad day? Could they be accidentally responding from emotion mind?
What state of mind are we in when only our emotions are driving us?
Emotion Mind!
Which response doesn't fit the facts?
"I missed an easy question on that test, I can't do ANYTHING right!"
"I know I can do better in this class, I'll work harder to do my best tomorrow."
Response one. All or nothing thinking!
Is it more effective to accept the difficult moment and use our coping skills to feel better, or avoid using our coping skills and continue feeling badly?
It is much more effective to use our skills and work to feel better! Even if the skills don't work right away.
What activity would we engage in if we wanted to sit quietly for some time and focus on being present?
Mindfulness!
I'm having such a bad day. I know I'm so cranky and being short with people I care about. My feelings are definitely driving me today.
Do some mindfulness to get back into wise mind.
Self-soothe with senses to calm down.
Use opposite action to start engaging with behaviors that aren't cranky-motivated.