MINDFULNESS
WHAT IS MINDFULNESS?
BEING PRESENT IN THE MOMENT
NAME ONE EMOTION REGULATION SKILL
CHECK THE FACTS, OPPOSITE ACTION, PROBLEM SOLVING, ETC.
WHAT IS EXPERIENCING AN EMOTION?
observing your feeling, not pushing the feeling away, not holding on to the feeling
WHAT IS A COGNITIVE DISTORTION?
irrational thought patterns that are exaggerated by negative thinking and feelings
A STUDENT RECEIVES A BAD GRADE ON ONE EXAM, BASED ON THIS THEY THINK THEY ARE STUPID AND A FAILURE AND BELIEVE THAT IN ALL FUTURE EXAMS THEY WILL GET BAD GRADES AS WELL.
OVERGENERALIZATION EXAMPLE
WHAT IS OBSERVING?
JUST NOTICING WITHOUT REACTING OR DESCRIBING
True/False:
ALL EMOTIONS ARE VALID
TRUE
WHAT IS URGE SURFING?
IT IS A TECHNIQUE THAT CAN BE USED TO AVOID ACTING ON ANY BEHAVIOR THAT YOU WANT TO REDUCE OR STOP.
HOW CAN YOU CHALLENGE COGNITIVE DISTORTIONS?
Identify the thoughts and examine the evidence
A STAFF MEMBER IN THE HALLWAY DOESN'T SAY HI TO YOU. YOU IMMEDIATELY ASSUME THEY ARE ANGRY WITH YOU.
MIND READING EXAMPLE
WHAT IS MINDFUL PRACTICE EXAMPLES?
PAYING ATTENTION, MINDFUL EATING, MINDFULNESS MEDITATION, etc.
LIST 3 FACTORS THAT MAKE IT HARD TO REGULATE OUR EMOTIONS
BIOLOGY, LACK OF SKILL MASTERY, REINFORCEMENT OF EMOTIONAL BEHAVIORS, MOOD-DEPENDENCE, EMOTIONAL OVERLOAD, EMOTION MYTHS, ETC.
WHAT IS THE PEAK DURING URGE SURFING?
The urge reaches its most intense point. It may feel as if the urge will never go away.
GIVE 3 EXAMPLES OF COMMON COGNITIVE DISTORTIONS
Mental Filtering, Labeling, Polarizing, Catastrophizing, Overgeneralization, Should Statements, Jumping to Conclusions, etc.
WHAT IS REFRAMING?
It is the developed habit of consciously changing how you feel during detrimental moments of cognitive distortions.
WHAT ARE MINDFULNESS SKILLS?
OBSERVE, DESCRIBE, PARTICIPATE, GUIDED IMAGERY, BREATHING EXERCISES, ETC.
LIST 2 OF THE GOALS OF EMOTION REGULATION
UNDERSTAND AND NAME YOUR EMOTIONS, DECREASE THE FREQUENCY OF UNWANTED EMOTIONS, DECREASE EMOTIONAL VULNERABILITY, DECREASE EMOTIONAL SUFFERING
WHAT ARE THE 4 STEPS OF URGE SURFING?
TRIGGER, RISE, PEAK, AND FALL
WHAT COGNITIVE DISTORTION DO YOU STRUGGLE WITH? WHAT ARE SOME OF THE THOUGHTS YOU HAVE?
*opinion answers*
REFRAME THIS THOUGHT: I didn’t agree with the way my friend was approaching a situation. I told them the right way to do it and I don’t know why they wouldn’t listen to me. I know I am right and it should be done my way.
Maybe my way isn’t the best way to approach the situation. I don’t really know which method is better until I try it for myself. Maybe we can go with their method this time and see how it works out.
NAME 5 STEPS OF MINDFUL EATING
1. BE CONSCIOUS AND LOOK AT THE FOOD
2. FOCUS ON THE FEEL OF THE FOOD
3. SLOWLY TASTE THE FOOD
4. SMELL THE FOOD
5. SLOWLY CHEW AND SWALLOW THE FOOD
WHAT ARE 2 EMOTIONAL REGULATION SKILLS?
ABC PLEASE, STOP, OPPOSITIVE ACTION, AND BUILDING MASTERY
HOW TO PRACTICE URGE SURFING?
1. Acknowledge you are having an urge.
2. Notice your thoughts and feelings without trying to change or suppress them. Note: It is normal to feel some discomfort during an urge.
3. Remind yourself…
It is okay to have urges. They are natural reactions to addictions and habits.
Some discomfort is okay. I don’t have to change it.
An urge is a feeling, not a “must.” I can have this feeling and choose not to act.
An urge is temporary. Like any other feeling, it will pass on its own.
WHAT FACTORS CAN INFLUENCE NEGATIVE THOUGHT PATTERNS?
Cultural factors, environmental factors, social factors, learned behaviors, etc.
WHAT'S THE DIFFERENCE BETWEEN EXTERNAL AND INTERNAL CONTROL FALLACY?
External Control is the belief that a person’s life is completely controlled by external factors and fate has already been decided. This distortion creates the feeling they have absolutely no control over their situation.
Internal Control is the belief that a person has complete control of themselves and their surroundings. This belief assumes you are responsible for the pain and happiness of those around you. If someone isn’t happy, they will assume it was their fault.