Mindfulness
General ER
Emotional Vulnerability
ABC's
Just the facts mam
100

When you control your mind vs mind controlling you is an act of

Mindfulness

100

Identify an emotion

Open: 

Examples Anger, Guilt, Joy, Shame, Sadness, Satisfication

100
Name on positive experience to reduce the vulnerability of emotional mind. 

Eg. Go on a hike

Volunteer

Watch a movie

Listen to music

Cook an enjoyable meal

100

What is the A skills to emotionally regulate

Accumulating Positive Events

100

How do we check the facts?

Use mindfulness skills

200

Name one benefit of practicing mindfulness

Possible answers are:

Increase awareness

Improve attention

Make important decisions

Reduce mistakes

Increase compassion for self or others

Decrease pain

Increase enjoyment

200

What is the purpose of feeling guilty?

To check our values with our actions. 

To think of a different way to respond to reduce the feeling of guilt.

To have compassion for others

To improve relationships

200

What should we avoid?

Avoidance or giving up

200

What does B mean to emotionally regulate?

Build Mastery

200

Why do we check the facts?

To determine if what we interpret is based entirely on emotions or facts. It helps us decide how to respond. 

To Cope Ahead

300

What are the three states of mind

Emotional

Reasonable 

Wise

300

Name a food that might make you feel irritable?

Open

Eg. Fried foods, sugar, dairy, yeast, too much, too little, caffeine

300

Why do we make goals to reduce emotional vulnerability

Open answer!

Feel better about self

Have something to look forward to

Honoring the truth about where we are life and where we want to go


300

What is the C skill to emotionally regulate

Cope Ahead

300

How do you identify a goal in solving a problem. Do you make it complicated or simple?

Simple-make it so it can actually happen

400

What is it called when you combine emotional and reasonable mind to reach wise mind. 

Synthesis

400

What are three of the five  PLEASE skills

PhysicaL(treat physical illness) (P and L)

Balance Eating (E)

Avoid Mood Altering Drugs (A)

Balance Sleep (S)

Exercise (E)

400

What is do we align ourselves with when establishing our goals.  Hint: Starts with a v

Values

400

What does building mastery mean?

Open answer Eg. How effective and in control of our life. 


400

What happens when the solution you tried doesn't work. 

Reward yourself for trying, don't give up and try a new solution.

500

What are the three what skills of mindfulness

Observe

Describe 

Participate

500

What is a wave skill?

Noticing your emotion as a wave. Don't hold on or push away. Notice where your feeling your emotion, may not need to act on it and accept it is how your feeling. 

500

What is an action urge?

a behavior we want to do to reduce the emotional suffering
500

How do we cope ahead

Eg. Visualize and decide what skills we will use in a potentially distressing situation. 

500

What do you do if a solution works?

Reward yourself! 

Internal praise

Don't minimize the good feeling with a negative

Give yourself something in reason.