Mindfulness
True or False: When being mindful, it is important to focus on the past and the future rather than what is happening in the here and now.
FALSE!
You have the most power and control in the present moment
Can you explain what DISTRESS TOLERANCE means as a style of coping skill?
These skills help us better manage BAD stress
It is said that an emotion is like a wave. How long does a PURE EMOTION last?
15-60 seconds
What are the FOUR primary styles of communication?
PASSIVE
PASSIVE AGGRESSIVE
AGGRESSIVE
ASSERTIVE
In the song "Frosty the Snowman" what made Frosty come to life?
An old silk hat
Can you name the three parts of the mind used in decision making?
Emotion mind, Logic/Rational mind, Wise mind
One coping skills that you have learned in distress tolerance is DISTRACTION.
Give me an example of THREE ways that you practice to distract yourself.
Any realistic activity that you can do for 2 to 45 minutes.
Emotions do THREE big things for us. Can you name at least one thing that an emotion does for us?
1. Communicate information that something is happening
2. Communicate and influence other
3. Prepare us for action
FILL IN THE BLANK:
________ is a skill that helps us understand the perspective of other people that we talk to and helps them to feel heard and understood.
VALIDATION
This helps us to communicate to other people that we are listening and trying to understand the thoughts and emotions of others
What Christmas decoration was originally made from strands of silver?
TINSEL
SITUATION: Using your mind to manage your savings account, measure ingredients for a recipe, and figuring out what score you need to get on a test to average a B in a class are examples of using which part of your mind?
LOGIC MIND
Can you name the FOUR SOLUTIONS TO ANY PROBLEM
CHANGE THE SITUATION
CHANGE YOUR ATTITUDE ABOUT THE SITUATION
ACCEPT YOUR SITUATION FOR WHAT IT IS
STAY MISERABLE
SITUATION: Instead of avoiding a situation when you feel anxious, you choose to approach it.
Instead of isolating when you feel depressed, you choose to get out of bed and get active.
Instead of being aggressive when you feel angry, you choose to be assertive and communicate your needs.
THESE ARE EXAMPLES OF USING WHAT SKILL?
Opposite Action
One communication tool from interpersonal effectiveness is DEARMAN. Can you tell me what all seven letters stand for?
Describe
Express
Assert
Request/Reward
Mindful (staying focused on one topic)
Appear confident
Negotiate
In the movie "A Christmas Story" what happens to Ralphie's friend as a result of a triple dog dare from a classmate?
He gets his tongue stuck to a flag pole and the paramedics need to be called.
SITUATION: Mike became upset and angry when he could not score more than three touchdowns in a game. He felt discouraged and depressed and like he would never succeed in life. He decided to quit the football team. This is an example of making a decision from what part of the mind?
EMOTION MIND
Can You name one method of self soothing for each of the 5 senses?
Personal examples.
TOUCH
TASTE
SMELL
SIGHT
SOUND
*MOVEMENT*
What is a cognitive distortion?
An inaccurate/warped/untrue pattern of thinking
I am going to give you a personal example of an I statement. Can you use reflective listening skills to respond to my I statement?
I FEEL HAPPY WHEN I HAVE A GOOD CUP OF COFFEE BECAUSE IT HELPS ME START MY DAY.
I HEARD YOU SAY THAT YOU FEEL HAPPY WHEN YOU HAVE A GOOD CUP OF COFFEE BECAUSE IT HELPS YOU START YOUR DAY
What beverage company started using Santa Claus in its marketing in 1931
Coca-Cola
SITUATION: While playing DBT Jeopardy the fire alarm goes off.
Talk through how to make wise mind decisions on what to do next and identify how you are using logic and emotion minds in your decision.
EMOTION MIND: Fear makes you move FAST
LOGIC MIND: Knowing where to go or who to follow
WISE MIND: balancing both
TRUE OR FALSE: If you refuse to accept something it will magically change?
Name the skill that this applies to.
FALSE!!!
Radical Acceptance
Can you name THREE categories of cognitive distortions?
ALL OR NOTHING THINKING
"SHOULD" STATEMENTS
DISQUALIFYING THE POSITIVE
EMOTIONAL REASONING
JUMPING TO CONCLUSIONS
PERSONALIZATION
MAGICAL THINKING
OVERGENERALIZATION
MAGNIFICATION/MINIMIZATION
When using the I Statement as a communication tool, there are two words that you are not allowed to say.
Name the two words that are against the rules and explain why we don't use them
YOU (this is a tool to help us take accountability for our thoughts and actions/not blaming others)
BUT (makes our sentence too long/sentence changer/can make the I statement too passive)
In "The Chipmunk Song" what do the Chipmunks want besides a plane that loops the loop?
A hula hoop!