Mindfulness
Mindfulness encourages us to focus on this reality instead of worrying about the future or dwelling on the past.
The present moment
Taking slow deep breaths when stressed is an example of this type of coping skill.
Relaxation
This strategy involves intentionally shifting attention to another activity when stuck in rumination.
What is redirecting/distracting thoughts?
Examples: categories, ABCs in the room, counting backwards from 100 by 7s
What are values?
Values are the principles, qualities, and directions that matter most to you and guide how you want to live your life. They reflect the kind of person you want to be and how you want to behave, even when situations are difficult.
Urge surfing teaches that urges are like this natural force that rises and falls over time.
Waves
You're anxious before a test and notice your mind racing. What mindfulness skill could help bring your attention back to the present moment?
Mindful breathing, 5-4-3-2-1
Name one healthy coping skill that could be used when feeling angry.
talk to someone, journal/write a letter, exercise, deep breathing, progressive muscle relaxation
Name two common cognitive distortions.
catastrophizing, all-or-nothing thinking, mind reading, fortune telling, overgeneralization
A teen values honesty but is tempted to lie to avoid getting in trouble. What is this an example of?
A values conflict
The goal of urge surfing is not to eliminate urges immediately but to do this instead.
A friend says something upsetting, and you immediately want to argue. What mindfulness skill could help you pause before reacting?
Observing your thoughts and emotions without acting on them
Coping skills work best when they are practiced at this time, not just during a crisis.
When calm/relaxed
A student thinks, "Everyone is judging me." Rather than debating whether the thought is true, mindfulness teaches them to first do what?
What is notice/acknowledge the thought as a thought?
Values differ from goals because values are ongoing directions, while goals are these.
What are destinations/achievements?
During urge surfing, you might notice where the urge shows up in your body and do this with it.
Observe without acting on it
Someone reports feeling disconnected and "on autopilot" all day. What mindfulness goal would best address this problem?
Increasing awareness of the present moment, being mindful of the positives
What are coping skills to help with self-harm urges
ice cubes, snap rubber band on wrist, sour candy, mint + ice water, icyhot/tiger balm, spikey fidget
What are ways to create distance between your thoughts and your emotions (thought-unhooking/thought defusion strategies)?
Say "I'm noticing that I am having the thought that..."
Leaves on a stream
Silly voices
Reframe the way you see thoughts (think of it as brain pee)
Why is it important to act according to your values even when it is uncomfortable?
Because values-based actions help build the life and relationships you want, even when difficult emotions are present.
Name one situation where urge surfing might be useful.
self-harm urges, substance use cravings, anger urges, impulsive texting, emotional eating.
Mindfulness is not about getting rid of difficult thoughts and feelings. It is about changing your ______ with them.
Relationship
What are coping skills for when you are feeling low energy/depressed
opposite action, listen to upbeat music, positive affirmations, socialize, go for a walk, exercise
Reframe this thought: "If I feel anxious during the presentation, everyone will notice that I am anxious and think I'm weird."
"Most people probably won't notice my anxiety," "It's okay to be nervous," or "Even if I feel anxious, I can still do a good job presenting."
If someone values friendship, name one behavior that would align with that value.
checking in on a friend, being supportive, spending quality time together.
Name one way you could delay acting on an urge to give yourself time to think before making a decision.
wait 10 minutes, set a timer, tell yourself "I'll decide in an hour," sleep on it, distract yourself in the meantime