Skills for a Healthier Mind
Share 2 ways that mindfulness be helpful in emotional regulation.
Decreases stress, decrease anxiety, decrease depression, help focus attention, observe emotions, ect
What is a way that you can identify emotions that you are having?
Identify what is happening in your body (physical sensations), asking yourself "what am I feeling", write it down, look at a list of emotions, etc.
This coping skill requires you to write your thoughts down on paper.
What is journaling
True of False: Worrying is a negative way of dealing with stress
True
True or False: Stress causes your heart to pump faster
True: Known as "fight or flight" Your heart pumps blood faster to your muscles
List 2 reasons that emotional regulation is important.
Keeps control, helps manage responses, bounce back from failure, have healthy relationships, ect.
True or False: The way that we express our emotions (such as having a short fuse) is inherited.
False. How we express our feelings is either "taught or caught" meaning that someone taught us to act that way or we learned that acting a certain way worked.
When is the most effective time for you to use a coping skill?
When you first become triggered
Name one stress reducing activity you have found to be helpful.
Exercise, Yoga, deep breathing, art making, laughing, gratitude practice, eating healthy, scheduling in down time, drinking water
What are the physical symptoms of stress
Low energy, headaches, upset stomach, tense muscles, rapid heart beats, insomnia, frequent colds or infections, dry mouth, nervousness, and more.
What is the power or choice?
Recognizing how you can react in situations and choosing to work with disruptions/ challanges in life. Not making poor choices that will limit you.
How can you turn this Negative self talk into Positive self-talk?
"I will never be allowed to watch tv or play on the tablet!"
"As soon as I'm done with this task I get to do something of my choice!"
Name one benefit of coping skills.
Ability to decrease unwanted symptoms, management of emotions, ability to be in-tune with our body's messages
True or False: Stress is only external
False: Internal stress can be found in everyone anxiety, overthinking, worry
List at least 3 physical side effects of beings stressed?
Increased heart rate, higher blood pressure, ulcers, acne, weight gain, difficulty sleeping, headaches, digestive issues
Why is it important to focus on both physical and mental well-being as opposed to just focusing on one?
Mental and physical well-being are inter-connected and when one is off balance, it will affect the other.
What clues can other people see when I am getting upset and need a break?
I get quiet or stop talking, I stop doing my work or activity, My voice gets loud. I cry..
This coping skill is when you make your muscles tight and then make them loose
Tense and relax, progressive muscle relaxation
True or False: All stress is bad
False
Long term stress can cause
What is a weakened immune system Over time, ongoing stress can wear down your immune system. That leaves you more vulnerable to infections. Stress can make ulcers worse. But bacterial infections are to blame for most ulcers.
What is emotional regulation?
Skills to help successfully understand and manage the way we feel and react to a situation
Why is it important to reflect on your emotions?
Reflecting can help you further understand your emotions, triggers, and how you react. It can help an individual accept the emotions.
There are several correct answers to this question.
Name two of your own coping skills
ANY
Examples: Listening to music, spending time with animals, Laughing, Taking a shower, Creative activities, Enjoying nature
What are some common causes of internal stress?
Pessimism, inability to accept uncertainty, Rigid thinking, Lack of flexibility, unrealistic expectations/perfectionism
What are the three main body systems affected by stress?
What are the cardiovascular (supplies blood to your body), digestive (mouth, stomach, intestines), and immune (defends your body from illness) systems