Mindfulness
Anger
Odds and Ends
Distress Tolerance
Radical Acceptance
100
Another name for the upstairs brain. (hint: remember the hand model)
What is the Wise Owl?
100
Describe this image in relation to anger
What is the anger iceberg: Anger is often easy to see but often there are other emotions going on underneath the anger.
There are hidden triggers that we talked about: 1) Fear/Loss (safety, losing someone, something or relationship); 2) Injustice (someone being treated unfairly); 3) Not getting what we want; 4) Violation (rights, privacy, boundaries); 5) Vulnerabilities
100
Name of the staff member that has been at Charterhouse the longest.
Ms. Regan
100
Define Distress Tolerance.
What is being able to cope with/manage difficult/distressing situations without making things worse.
100
Radical Acceptance means accepting what you can and cannot change. True/False
True
200
Ways mindfulness helps us (name any)
What is, by being in the present moment, focusing on the here and now, grounding ourselves when we feel overwhelmed.
200
The zone someone is usually in when they are experiencing feelings of anger
RED ZONE
200
Reasons someone might hold back from admitting their mistakes.
What are embarrassment, fear of consequences, shame, don't want others to think poorly of them.
200
Why is walking away sometimes a strong choice instead of a weak one
What is because it keep the situation from escalating and present further consequences
200
We completed a Circles of Control activity based on things that are commonly distressing to teens. What did we learn about these distressing triggers?
They often fall outside of our circle of control.
300
The Barking Dog's job
To keep us safe
300
Times that anger becomes a problem
What is when it negatively impacts others or our relationships; when it gets in the way of our school work; when it impacts our health; when it gets too intense and causes significant problems (e.g. legal issues)
300
When you get a contract or document to sign, what should you do first?
READ IT!
300
We have talked about the Guard Dog and Wise Owl. In Distress Tolerance we talked about 3 states of mind. The Guard Dog represents the Emotional Mind (ruled by emotions, moods, feelings and thoughts). The Wise Owl represents our Rational Mind (ruled by logic-exclude emotions). This, third state of mind, finds the middle ground to react.
What is Wise Mind. We use reason but also recognize and respect feelings.
Example: Your friends stood you up last night. You tell them you need space and to not talk to you today. Maybe you'll talk to them tomorrow when you are less upset.
300
Radical acceptance means ignoring your emotions. True/False
You can still feel hurt, disappointed or angry but you don't continue to make more suffering by trying to change things you can't control.
400
When feeling unsafe, our guard dog resorts to these 3 responses (hint: the three F's)
What is fight, flight, and freeze? Fawn is also acceptable.
400
Benefits of controlling anger
What are staying in control of ourselves; don't get into trouble,; don't harm relationships; physically safe; have fewer bad feelings after an incident.
400
Some things someone can do to repair harm that they have caused.
Apologize and mean it; fix what was broken; offer to help if someone has been hurt; take responsibility; be willing to listen to the person harmed
400
The following scenario is an example of which state of mind:
"You are really interested in becoming a veterinarian when you grow up, so you research what you need to do to get into vet school."
What is Rational Mind.
400
Provide one example of a coping statement that can be used to radically accept a situation that is outside of your control.
"I can't change the situation, but I can control how I respond to it."
"Most of this situation is out of my circle of control." "I can't change what has already happened."
500
An example of using this part of the brain: "Joe feels nervous about giving a presentation. He takes a few deep breaths before starting."
What is the Upstairs Brain?
500
We talked about the 3 steps to figuring out trigger to anger and what to do about it. Step 1 focuses on identifying vulnerabilities. Name at least one of these.
What is (are) feeling hungry; feeling tired; feeling sick; feeling stressed.
500
Is it okay to keep your social security card with you or in your wallet? Why or why not?
No. You should store this in a safe location where it will not be lost or accessed by someone else. This protects you from identity theft. The safest thing is to memorize it.
500
In this scenario, give examples of the responses based on the the three states of mind:
"You're doing your classwork and you don't understand it."
Emotion Mind response? Rational Mind response? Wise Mind response?
Emotion Mind response: Tear up your paper
Rational Mind response: Keep reading over the assignment and trying to understand. You don't ask for help.
Wise Mind response: You notice your frustration so you use a coping strategy to calm down and then ask for help.
500
In this scenario would radical acceptance be useful or not, why?
"You're frustrated because learning adult responsibilities (bills, scheduling, deadlines) feels harder than expected."
Radical acceptance would be useful because:
1) accept this is the current reality of the learning process
2) Understand that fighting frustration only makes it worse. "This is a moment in time; I am learning."
3) Try not to look at the whole big concept of "adulting," break it down and focus only on what you can do right now (e.g., "I will pay one bill," "I will make one appointment").