Mindfulness
Mindfulness can be defined as the ability to be _____ in the moment with awareness of what is happening within and outside of ourselves.
What is present?
Emotions can serve many functions...name two of the roles emotions can serve.
What are...
Communication with ourselves and others?
Motivation?
Provide information?
Influence our thoughts on a situation?
Name one situation in which we can and should utilize Distress Tolerance skills.
What is when we are overwhelmed by stressors?
What is when we are feeling the urge to act on negative emotions?
What is when we are feeling overwhelmed and you can't think clearly?
What is when we are experiencing emotional or sensory overload?
What is when we are close to a meltdown?
Dialectic thinking means holding two seemingly opposing things in the same space and recognizing them both as true and valid. Name one example of thinking dialectically.
What is...[insert dialectic thinking response here]?
These can be important modifications to ask for from ourselves and others that allows us to better function in a neurotypical world.
What are accommodations?
You may want to utilize this when you need to be more present in the current moment.
What is mindful appreciation OR observing our senses?
The steps that describe the process of emotional responses.
What is...
Prompting Event, Interpretations, Physical Responses, and Expressions?
Name the steps to the STOP skill in order.
Stop, pause, and don't react;
Take a step back;
Observe what is happening internally and externally;
Proceed MINDFULLY?
This skill utilizes describing the situation at hand, expressing your feelings, asserting ourselves, and reinforcing behaviors from others to help us get the things we want effectively. It also offers reminders to us for when we have these conversations. Name this skill.
What is DEARMAN?
Differences in sensory sensitivity levels can manifest as either _____, under-responsiveness to sensory input, or ________, over-responsiveness to sensory input.
What are hypo- and hyper- sensitivity?
You may want to use this skill when you are trying to figure out what your needs are.
What is Self-Check-In?
The __________ is described as the perfect window where we aren't over- or under- stimulated or over- or under- whelmed.
What is the Window of Tolerance?
This Distress Tolerance skill takes advantage of natural biological processes and kickstarts our parasympathetic nervous system to aid in helping us come down from a state of overwhelm using cold water or an ice pack.
What is the Mammalian Diving Reflex?
The GIVE skill can be useful when we need to communicate with someone while keeping the relationship intact. Name the components of the GIVE Skill.
What is be Gentle, act Interested, Validate, and use an Easy manner?
This is a common experience in neurodivergent individuals where we struggle identifying, describing, and expressing our emotions. With this, we may need to utilize other ways of expressing these emotions, such as using song lyrics or an emotion wheel.
What is Alexithymia?
We can utilize this skill when we are struggling with how we are thinking about a situation, and are possibly getting stuck in one line of thinking.
What is Wise Mind?
This skill can be useful when we are trying to decide on whether our response to our emotions (the desired action or behaviour) fits the objective truth of a situation and whether responding in this way is helpful to us in the moment.
What is Check the Facts?
Name all four components of the TIPP skill.
What is Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation?
The FAST Skill can be useful for helping us to communicate with others while still maintaining our self-respect. Name the components of the FAST skill.
What is...be Fair, no Apologies, Stick to your values, and be Truthful?
A meltdown is an involuntary response that can occur in a time of crisis or distress where we often lose control of our behavior and responses. Meltdowns are often caused by dysregulation and overstimulation. List two ways we can prevent a meltdown.
What are...[any two of the Meltdown Prevention Tips from the workbook]?
Name at least one way we can engage with Wise Mind.
What is engaging in mindfulness?
What is engaging with ourselves from a place of curiosity?
What is engaging with ourselves from a place of compassion?
What is considering our values?
This skill can be utilized when we are trying to figure out how to manage emotions we may be experiencing, and is especially helpful when used in conjunction with Check the Facts.
What is Act Intentionally?
Name two ways we can engage in the skill IMPROVE the Environment.
What are...
Image and visual?
Movement/stimming?
Proprioceptive input?
Removing ourself?
Occupying our attention?
Validating ourself?
Encouraging boundaries?
What are...
Capabilities? Priorities? Our own self-respect? Moral and legal rights? Authority of the person over you and vice-versa? Type of relationship? Long- vs. short-term goals? Degree of give and take? Did we do what we needed to in preparation? Timing?
We have eight senses that inform our sensory sensitivities. Name three of these senses.
What are...
Sight? Touch? Taste? Sound? Smell? Vestibular? Proprioception? Interoception?