Mindfulness
"Wise Mind" is a state of thinking that combines information from two other kinds of "minds" to come up with effective and healthy responses to situations. What are the two types of "minds" that make up "Wise Mind?"
Emotion Mind & Rational Mind
What skill did we learn about to help manage interpersonal relationships? (Hint: it's an acronym!)
DEAR
True or False? Some emotions are bad.
False. Emotions are not inherently bad. Sometimes we may behave in ways that are unsafe, unhealthy, or malicious when we experience challenging emotions.
This term means you are putting your energy towards coping with a situation rather than trying to avoid, deny, or change it.
Radical Acceptance
What was your favorite "opening activity" we did during this group session?
Individual (some examples: snap crackle pop, button sounds & counting, would you rather emotions, starburst drink flavors, bubble blowing)
True or false: Feelings, emotions, and judgements are part of our Rational mind.
False. Feelings, emotions, and judgements are part of our Emotion Mind
What does D.E.A.R stand for?
D= Describe
E- Express emotions
A= Assert wants/needs
R= Recap
True or False? Emotions can impact how we think and behave
True! And vice versa! Our thoughts and behaviors can impact how we feel.
True or False: Practicing Radical Acceptance means you agree with a situation
False. Radical acceptance means accepting facts as reality regardless of whether you like or agree with the facts.
What does DBT stand for?
Dialectal Behavioral Therapy
Emotion Mind or Rational Mind: My therapist is late to our appointment.
Rational Mind. The thought is a fact of a situation.
List 3 ways DEAR can be helpful.
It helps us describe facts, express our emotions, and assert our needs.
It can help us be heard more effectively by others, feel validated, and can help us get our needs met.
It can help us feel better about ourselves when we communicate effectively.
Complete the Chain. What are some thoughts, emotions, and behaviors you may have in response to this trigger:
You fart loudly in community meeting.
Thoughts: Oh my gawd! Do they know that was me? Maybe nobody heard it! Can I cover it with a cough?! Woof, that smells like eggs. Oh my gosh my stomach feels better.
Emotions: Embarrassment. Relief. Worry. Anxiety. Stress.
Behaviors: Leave the room. Say, "Excuse me." Start coughing to cover the sound. Blame someone else. Ignore it.
T.I.P.P is an acronym for strategies that can reduce intense emotions quickly. What does T.I.P.P stand for?
T= Temperature.
I = Intense Exercise
P= Paced Breathing
P= Progressive muscle relaxation
What month is Mental Health Awareness Month?
May
Emotion Mind or Rational Mind: That guy messed up my food order on purpose-he's such a jerk!
Emotional Mind.
The situation: Your roommate keeps using your Ipad without your permission when you're out of the room.
The E in DEAR stands for "Express Emotion." Give an example of an E sentence using an "I statement."
I feel ________ when _______
Give an example of an emotional state that would be considered HYPOarousal.
Depression, sadness, loneliness, tired, sick, grieving, etc.
A.C.C.E.P.T.S is an acronym for strategies that can help you tolerate challenging emotions. What does ACCEPTS stand for?
A= Activity
C= Contribute to others
C=Compare
E=Emotion
P=Push Away
T= Thoughts
S= Sensation
Name 5 celebrities with mental health challenges who advocates for destigmatizing mental health care.
Selena Gomez-anxiety & depression, bipolar disorder
Demi Lovato-Bipolar Disorder, Substance use, Eating disorder
Dwayne "The Rock" Johnson-depression
Prince Harry-PTSD
WWWMD?
What would wise mind do?
Someone offers you a cigarette while your out on your privs.
Emotional Mind may feel nervous, excited, grateful, anxious, or angry. You may want to smoke the cigarette or feel nervous that you'll get caught. You may feel mad that you were put in this situation. Rational mind would remember that if you get caught you will lose your privs and it will take a long time to build back up to them. Wise mind may acknowledge that you want the cigarette, but you decline and leave the area so you're not tempted.
DEAR it!
Your roommate keeps using your Ipad without your permission when you're out of the room.
Describe: The Ipad is mine. My roommate is using it without my permission.
Emotion: I feel angry when they are touching my stuff. I feel violated. I feel suspicious when they do things to my things when I'm out of the room. I feel protective of my things.
Assert: I want them to stop touching my Ipad!
Recap: Hey Roomie. That Ipad is mine, and I feel protective of my things. I feel frustrated when you use it without my permission. Please do not use my Ipad.
Give an example of an emotional state that would be considered HYPERarousal.
Bonus points: Describe how that emotion shows up in your body sensations, thoughts, and behaviors.
Anger, Anxiety, Shame, Fear, Frustration, Rage, Mania, Panic, Excitement, Nervous, Embarrassment, etc.
Bonus: (Individual)
Survive then thrive.
Describe how you could use at least 1 strategy from both TIPP and ACCEPTS to cope through distressing emotions.
(Individual)
Ex: Hold ice (temperature) then do 5 pages in my word search book (activity)
Ex: Go for a brief run/fast walk/do 50 push ups (intense exercise) then watch a funny movie (emotion)
Ex: Box breathing (paced breathing) then use my worry box (pushing away).
Who invented DBT?
Marsha Linehan