Rose
If I'm feeling overwhelmed by emotions and my heart rate is going up, what skills would be helpful?
STOP or 5 senses grounding
S: STOP
T: Take a step back
O: Observe what's going on inside and outside of you
P: Proceed mindfully
What are things out of my control?
other people's opinions of me, the way people speak to me, the way other people act, what others say about me, the past, what other people believe, how other people feel, who my family is
what are things in my control?
my boundaries, how i respond to others, when i pause and take a break, how i speak to myself, how i respond to my emotions, who i choose to spend my time with, my perspectives
What are physical boundaries?
how i manage my personal space and who i allow to touch me
what are 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste?
good job
what are 20 things you're grateful for?
gratitude is always there for us when we need it :)
what can we add in front our thoughts and feelings to create distance from them?
I notice I'm having the thought/feeling that...
set timer for 5 minutes and observe what you notice during that time
what are three things you noticed?
what are emotional boundaries?
what makes you happy in this season of your life?
remember the little joys on the hard days
what's the difference between resisting vs. accepting a situation?
Acceptance says:
"this situation is temporary"
"i can't change the past"
"it's okay to feel whatever i'm feeling right now"
"I've dealt with difficult things before, and i can deal with this."
resistance says:
"i'm going to keep stressing over this even though i can't control it"
"I can't live without things going the way i planned them to"
"If I keep trying, they will change."
"I can't do this."
Who are your sources of support?
:)
what are the three states of mind?
wise mind, emotion mind, rational mind
That a boundary of ours has been crossed
What is all or nothing thinking?
Seeing things as only good or bad
What is catastrophizing?
Expecting the absolute worst case scenario to happen, and ignoring the other possibilities.
what does HALT stand for?
Hungry
Angry
Lonely
Tired
name a person (real or fiction) you respect or admire. What traits of theirs do you appreciate?
What do you think this person values?
Which typical daily activities reflect your values? which don't?
What is the window of tolerance?
A window of tolerance refers to the zone in which a person can handle and process their emotions or stress without feeling overwhelmed.
When you're within this window, you can think clearly, stay calm, and manage stress.
Outside of it, you might feel either hyper-alert and anxious (too much stress) or numb and disconnected (too little stress). It's the balance that helps you feel in control and able to respond to life's challenges.
What three things do you find yourself thinking about most often lately?
Do these thoughts reflect your values?
A genie appears and grants you three wishes. What are you wishing for?
What do these wishes say about your values?
what does "success" mean to you?
how does your answer compare with how society views success?
what is the difference between pain vs. suffering?
Example:
• Suffering: You replay the loss, wonder what you did wrong, fear future loneliness, and tell yourself it shouldn’t have happened.
It's when you're feeling anxious, stressed, or experiencing an uncomfortable emotion and you have a choice between whether you respond as the person you want to be, or make choices that take you away from the person you want to be.
*show the picture of choice point* @ Fatima