Mindfulness
When we are practicing mindfulness, are we focusing on the past, present, or future?
Present
What are two coping skills for when you are stressed?
Meditation, exercise, call a friend, breathing, etc
What are four different emotions?
Anger, sadness, happiness, anxious, envious, joyful, etc
What are three different types of relationships?
Friendship, romantic partner, family, coworkers, peers, etc
What is Garrett's dog's name?
Pepper (pronounced "pepper-ah!)
What is one mindfulness activity?
Ex: nature walk, breathing, eating, praying, meditation
What are two physical exercises you can do when you are stressed?
Jumping jacks, walking, running in place, push-ups, dancing
What sensations might you feel in your body when you are anxious? (Name at least two)
Ex: racing heart, shaky, shortness of breath
How do you show someone that you are actively listening?
Eye contact, nodding along, putting away distractions, open body language, paraphrase or reflect, ask questions, etc
What school does Vera go to?
Tufts University
What might you pay attention to during a mindful nature walk?
Your environment, your walking, your breathing, etc
What is ice diving? (Bonus 100 points: WHY does ice diving work?)
When you fill a bowl with cold water and ice and dunk your face in. It can help when stressed.
It works because of the mammalian diving reflex. When we apply cold to our face/chest/wrists it physiologically slows down our body to conserve energy
What are two other emotion words for "sad"?
Depressed, dismayed, despair, downcast, despondent
When might someone use the DEARMAN skill?
When in conflict, when trying to set a limit or boundary, when asking for something
Give an example of a dialectic
When two seemingly opposite things can both be true. Examples:
You can and can't walk in the same river twice
You are angry at someone and you love them
You are gentle and strong
How would you define mindfulness?
Mindfulness is staying the present, trying to focus on one thing at a time, being in the moment, being aware of your surroundings and yourself, practices to help us stay grounded
What are two components of the "TIPP" skill?
Temperature (cold), Intense (exercise), Paced breathing, Paired muscle relaxation
When can anger be helpful?
It shows us when our boundaries have been crossed, can motivate us to do things, it informs us of when we want to stand up four ourselves or others
Empathy is feeling with, it fuels connection
Sympathy is feeling for, sometimes fuels disconnection
What is resilience?
Perseverance, surviving difficult times/circumstances, having a growth mindset, bouncing back
When practicing mindfulness, how can we try to be nonjudgmental?
You acknowledge that the mind wanders and try to be patient and kind with yourself, understand your biases
E.g., when anxious before a big date, when really angry at Garrett for leaving dishes in the sink, when overwhelmed with work
Why are emotions important? (Give at least two reasons)
Help communicate to ourselves and others how we're doing, internal signals to help us make decisions, influences us on how to act in a certain situation, etc
Your friend just told you that they lost their job. They're crying and visibly feeling down. What might you say to validate their emotions/experience?
Something like: "Wow, it sounds like you're feeling really sad about the fact that you lost you job. How can I support you?"
"This has to be very difficult for you. It's understandable that you would feel really upset by this."
What is Ali's niece's name?
Leni