Mindfulness of Current Emotion
Doom scrolling social media
Numbing emotions with a substance
Self-soothe by overeating
Overbooking yourself so you don't have to sit with feelings
To consistently practice that skill/ habit until you are proficient in that skill. Once you built mastery in something, you feel more confident and comfortable engaging in that skill.
What kind of skill is Radical Acceptance?
RED - What is something that makes you angry?
When co-workers do not help out the team so more work gets dumped onto other people.
_________ is Men's Mental Health Awareness Month. Shout out an important man in your life!
JUNE!
Shout out to my partner and my dad!
What causes long-term suffering?
When we block, suppress, or otherwise resist experiencing our emotional experience in the present moment.
Judging ourselves for having emotions, panicking when we experience emotional sensations, believing that the emotion will never end all cause suffering.
What is 1 benefit of building mastery in skills and hobbies?
Increased resilience, effectively manages anxiety, and reduces stress
Why is it important to practice radical acceptance?
Rejecting reality does not change the facts. :(
Pain cannot be avoided forever.
Refusing to accept reality keeps us stuck.
Acceptance leads to deep inner peace eventually.
ORANGE - What is something that energizes you?
When I soak up the sun or eat a nutritious meal that's packed with fresh fruits and veggies.
Give an example of people-first language.
Why is this important?
EX: Saying "my child who has Autism" instead of "my Autistic child" ; I feel depressed. I am not depression.
Because it focuses on the individual and not the disorder/ disability to promote RESPECT and emphasizes their humanity.
What is an example of a primary and secondary emotion?
I felt sad when I did not get the job promotion and then I felt ashamed at myself for even applying because of course I'm not smart enough/ qualified to get it.
Primary - sad ; Secondary - shame
Name one DBT skill that you would like to build mastery in. How will you start building mastery in this skill?
Mindfulness of Current Emotions.
Take 10 minutes at the end of the day to journal/ meditate about my emotions.
When we practice this skill, what has to be accepted?
1. The facts about our current reality
2. The limitations for the future
3. Everything has a cause, even if we don't know the cause
4. That life can be worth living, even with painful experiences
YELLOW - Share a memory that makes you happy or joyful?
Graduating from UWM was such a joyous time!
Are there any stigmas of mental health that you struggle with? How can we work through that stigma?
"Sober people are no fun." -- Thought challenging that being intoxicated/ hungover is not glamourous.
How do you observe your current emotions?
Notice what bodily sensations come up during the emotional experience and observe them nonjudgmentally - without labelling any sensations as either good or bad.
Name one enjoyable hobby that you would like to build mastery in. How will you start building mastery in this hobby?
Yoga!
I will commit to attending yoga class for 1 hour each week at my local yoga studio.
What emotion do you struggle to radically accept?
Grief, anger, insecurity in relationships
GREEN - Name an activity that helps you to relax or calm down?
Floating on a water raft or inside my kayak on the lake.
When do we celebrate National Recovery Month?
September!
What is the metaphor for practicing mindfulness of current emotion or urge surfing to see notice how your emotions rise and fall in intensity?
Riding the Wave!
While working on building mastery with something difficult, it can be helpful to celebrate the little victories and milestones of success. What is one way you celebrate your little victories?
Buy a new recovery coin to celebrate each milestone of recovery.
Taking yourself out to eat for your favorite meal.
What situation/ circumstance have you radically accepted?
I have accepted that I need to take my medication to support my mental health.
I have accepted that I cannot do other people's recovery for them, even people I love dearly.
PURPLE - Share a time you felt creative or engaged in self-expression?
I painted water lilies for my grandma and it was so much fun to blend the colors together.
What is Red Ribbon Week?
Red Ribbon Week — recognized each year from October 23-31 — is the nation’s largest and longest-running substance use prevention campaign. Since its beginning in 1985, it has touched the lives of millions of people around the world.
Our Red Ribbon Week slogan is “Choose Your Path. Make SAFE Choices.” — this slogan reinforces our goal of ensuring people have information and tools necessary for making meaningful SAFE Choices that respect individual determination, motivation, and personal autonomy.
Wear a red ribbon to show your support for safe and healthy choices.