Mind States
Things will go wrong
Control what you can
Be the Lion
Coping
100
This mind state involves true body restoration. We are at our lowest level of psychological and physiological stress arousal and develop deep relaxing activities such as mind-body practices or mediation.
What is Deep Rest (Blue Mind)
100
Describe "uncertainty stress."
Uncertainty stress: Being a "prepared state, readiness for fight or flight. Always on high alert and expecting danger.
100
Answer this.
1. What do I have the power to change
2. What can I not change.
Responses vary.
100
Picture a lion hunting a gazelle.
Who is experiencing the stress?
Boffum
100
Name a few coping mechanisms to assist with acute and/or chronic stress.
- Breathing exercises
- Positive Reframing
- Progressive Muscle Relaxation
-Exercise Regularly
-Maintaining a healthy diet
-Mediating Regularly
-Listening to Music
200
This relaxing mind state can occur when we are passively engaged in leisure activities or when our attention is fully absorbed in actively performing tasks we enjoy, sometimes called "Flow".
Rest (Green Mind)
200
Describe "Uncertainty Tolerance".
Not having the ability to cope with the fact that you don't know how things will turn out.
High Uncertainty Tolerance is associated with lower rates of anxiety and depression.
Low Uncertainty: is associated with anxiety and tend to have a cognitive bias of seeing danger whenever there is uncertainty.
200
If you only had one year left to live, how would you wnat to spend your time?
Whom would you want to spend it with?
What would an ideal day look like?
Why does identifying this matter?
-It helps us identify what we value, realize our priorities and align with our choices and day-to-day life.
200
What do you think the overall message of "Being the Lion" is about?
"Be the Lion": Being able to see daily stressful events as challenges, not threats.
200
Name the 3 techniques (or chapters) that can help you handle stress better.
Intro
Day 1
Day 2
Day 3
300
In this mind state we may still be experiencing stress arousal in the body. This mental state is described as our "baseline".
What is Cognitive Load (Yellow Mind)?
300
How does one learn to tolerate uncertainty?
In other words, How can you learn to be okay with not knowing?
- Loosen up your expectations
- Self-Awareness: Know what activates your anxious response, how it affects your life, and which opportunities for potential personal growth every situation offers.
-Pausing: When your fear of uncertainty rises, try to put a name to it and pause. “I’m feeling anxious about this because I fear this or that.”
-Focus on the evidence: When making a decision, try to assess the situation from the evidence, not your anxious thoughts.
- Practice a "Present-centered Mindset."
300
True or False. There is benefit to carrying the weight of what you can't control.
False.
"...When I catch myself trying to change something that's not within my control, I take a moment and visualize it as though I'm pulling on a rope that's tied to something immovable, like an enormous boulder. I'm using up all my energy trying to solve something that cannot be solved. That rock will never budge". (pg. 47)
300
What was one way to "manipulate" your own stress response.
Viewing your stress response as a strength will lead to a challenge mindset. To accomplish this we can simply tell ourselves that our stress response is helping us.
300
What is the benefit of "quick coping mechanisms". Can you name a few?
- can be performed anywhere
- normally are free
-doesn't take a lot of practice to master
>Artwork, Walking, Aromatherapy, Focus on your breathing.
400
In this mental state we prioritize creating energy over everything else when a stressful event happens. We are on "____ alert".
What is Acute Stress (Red Mind)?
400
What is a Present- Centered Mindset?
Being flexible and open-minded with your expectations of events that occur.
"Instead of holding onto expectations about how things will unfold, try practicing "I don't know" mind-an open state of curiosity, humility and neutrality".
400
Fill in the blank.
When we can't control a situation, we can still control how ______
When we can't control a situation, we can still control how we respond to it.
400
Pg. 72 What are some ways I can "Take the threat out of stress? And use our stress response to help overcome our challenges?
Turn your attention to your internal compass.
Practice spontaneous self-distance: when some people feel stressed about something coming up they Zoom outward.
They look at the situation from a "self-distanced" perspective rather than a "self-immersive" perspective. They look at the bigger picture. How much will this matter in five years?
400
Describe the meditative activity from chapter 1, from the Stress Prescription.
Embrace Uncertainty and Openness. Finding a safe spot and scanning for "embodied stress" to identify where stress lives in your body.
500
What is acute versus chronic stress? Which is considered "healthy"?
Acute Stress: Short term-response when we are under pressure (can be healthy if it's short-lived; It helps us react quickly when necessary, however can become dangerous when we "ruminate")
Chronic Stress: Prolonged and often overwhelming feeling of stress that can negatively impact a person's daily life. When left unmanaged they can have a severe impact on a person's health.
500
Overall, what are some tips on how to deal with uncertainty?
- Focus on controlling those things that are under your control.
- Learn to better tolerate, even embrace, the inevitable uncertainty of life.
- Reduce your anxiety and stress levels.
- Catch those moments of stress and letting it go.
500
What do we do about the things we can't change?
Radical Acceptance: To radically accept a past or present situation means to come to terms with the aspects of it that we cannot change. This means accepting the reality as it is with our mind, our body and our emotions. Then we can liberate the bottled up energy and if needed we can make a plan to change the situation for the better.
500
True or False.
When "Who you are" is on the line, your "status" is threatened, and your body will respond as though its being attatcked.
True
What do you do? Diversify. Remember all the other things you already are. Remind yourself of the things you care about, and the other roles you play in life, besides the one at stake.
500
So far, has this book deemed helpful in obtaining for information to reducing your stress?
