Mindfulness
Mindfulness means...
Paying attention to the present moment (without judgement or trying to change it).
https://www.therapistaid.com/therapy-worksheet/dbt-mindfulness-skills
What does the PLEASE skill stand for?
Physical Illness
Eat health
Avoid mood altering drugs
Sleep well
Exercise
What are some strategies to increase distress tolerance? Each person on your team identifies one.
If each of you provides one strategy, you receive points.
Examples: engage in self-care, develop healthy sleep hygiene, deep breathing, eat balanced meals, talk to someone, journal, exercise/movement, go outside, music, use positive affirmations, sing, dance, watch funny videos, set boundaries, engage in hobbies such as drawing, art, sports, etc..
These statements make it clear and simple to communicate without placing blame...
Around __% of the planet’s surface is covered by oceans.
Name two mindfulness activities.
5 Senses. Meditation (body scan, progressive muscle relaxation. Box Breathing, 4-7-8 Breathing. Walking.
Name the 5 primary emotions.
Joy, Sadness, Fear, Disgust & Anger. These emotions are hard-wired into our biology, cannot get rid of these and all of useful for protection.
What does TIPP stand for?
Temperature, Intensive exercise, Paced breathing, Progressive muscle relaxation.
What are personal boundaries?
The personal limits and rules we set for ourselves in relationships in order to protect mental, emotion and/or physical well-being.
What animal sleeps the most?
The Koala!
They sleep for up to 20-22 hours per day. They eat primarily eucalyptus which is full of toxins; they need to sleep in order to conserve energy and digest the plant.
PS - Koalas are not bears, they are mammals.
https://www.cbc.ca/documentaries/the-nature-of-things/a-not-at-all-exhaustive-list-of-how-and-how-much-animals-sleep-1.6367772
https://www.nationalgeographic.com/animals/mammals/facts/koala
Name the 3 states of mind.
Emotion Mind, Wise Mind, Reasonable Mind
Examples: Catastrophizing, personalization, all-or-nothing thinking, "should" statements, mind reading, mental filtering or disqualifying the positive, magical thinking, overgeneralization.
Cognitive distortions are irrational thoughts that shape how you see the world, how you feel, and how you act. It’s normal to have these thoughts occasionally, but they can be harmful when frequent or extreme.
True or False:
The goal of distress tolerance skills are to change or fix the emotion you are experiencing.
FALSE; the goal is to get through it. Some feelings are unavoidable, knowing how to manage these feelings as a powerful tool to build resilience and tolerance.
Passive (caring for others over self), assertive (respect self and others), aggressive (caring for self over others).
*gold star if you mentioned passive aggressive communication: indirect expression of anger; uses sarcasm, subtle digs, doing the dishes loudly, sabotaging others, silent treatment or backhanded compliments.
What goes around the world but stays in a corner?
A stamp.
Name the mindfulness "what" skills.
Observe. Describe. Participate.
Notice thoughts, emotions and physical sensations. Describe your experience with words (I feel..") Participate in your experience fully (let yourself feel the emotions safely).
Name three reasons why teens should get 8-10 hours of sleep each night.
Myth or Reality?
Panic attacks can cause a heart attack.
MYTH - While they mimic heart attacks, they cannot kill you or cause a heart attack. Your heart will not be damaged by the adrenaline surge. They are caused by stress-related adrenaline rather than the arterial blockages that cause heart attacks. However, panic attacks can cause severe chest pain, rapid heart rate, and dizziness, often mimicking a heart attack. If chest pain persists, seek medical attention.
https://www.urmc.rochester.edu/news/publications/health-matters/panic-attacks-vs-heart-attacks-understanding-the-differences#:~:text=Triggers:%20Panic%20attacks%20can%20be,right%20away%2C%E2%80%9D%20Mathias%20said.
Set an assertive boundary with this prompt:
Friend: Hey can I borrow some money? I'll pay you back soon, I promise it won't be like last time.
If you used an "I" statement, or a simple/clear and respectful response you receive points. Tone matters; demands = aggressive communication. Unclear response = passive communication.
This belongs to you, but others use it more. What is it?
Your name!
How have you used "Urge Surfing" to manage impulsivity and/or cravings? (Two people share their experience).
(Name the action urge and the opposite action)
Sad: Play upbeat music, half smile, call someone
Angry: Use kindness, gratitude, gentle tone of voice
Anxious: Approach, don't avoid (if you can do so safely).
Opposite Action is a Dialectical Behavior Therapy (DBT) skill designed to regulate intense, unjustified emotions by doing the exact opposite of what the emotion’s "action urge" tells you to do. It breaks emotional feedback loops (e.g., sadness, isolation, more sadness) by changing behaviors, such as being active when depressed or approaching fears instead of avoiding them.
DAILY DOUBLE
What is the STOP skill? And how can you use it when you feel angry at someone?
S: Stop; freeze, don't react, don't move a muscle; freezing for a moment helps prevent you from doing what your emotions want you do to.
T: Take a step back; take some time to calm down and think. Take a deep breath so you can respond versus react. It's okay to take time to respond.
O: Observe; what is happening around you and within you. Get the facts of the situation and get into wise mind.
P: Proceed mindfully; ask yourself "what do I want from this situation?" or "what are the pros or cons to this decision?" or "what is my goal here?". Stay calm, stay in control.
If angry with a friend, peer, or family member: conflict with someone is normal, when you find yourself dysregulated in a conflict, freeze in the moment (stop) dont respond, dont move; name the emotion (annoyed, irritable, angry). Take a step back (take a break), think about how you want to respond. Observe (who are you upset with, what kind of thoughts are you having, are you jumping to conclusions? Proceed mindfully; (approach calmly and know your goal if confronting the individual you feel upset it). Is it worth the battle?
Name 5 "fair fighting rules".
Ask yourself why you feel upset, discuss one topic at a time, focus on the problem not the person, express yourself with "I" statements, take turns speaking, no stonewalling, no yelling, take a time out when things are heated, be willing to compromise.
Rapid Eye Moment (REM) sleep is when...
sleep stage that cycles every 90-120 minutes where most dreaming occurs. Benefits include: memory consolidation, mood regulation and learning.
- You can train yourself to control dreams (lucid dreaming), you can't read or tell time in a dream, animals also dream, 90% of dreams fade away within 10 minutes of waking up, certain foods (spicy foods, chocolate, and cheese) have been linked to more vivid or intense dreams.
https://www.calm.com/blog/facts-about-dreams