123 -Dialectical Behavior Therapy Part 2 Mindfulness
Counselor Toolbox for Mental Health...

 
 
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Happiness Isn’t Brain Surgery: Mindfulness and Relaxation
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs
Host: Counselor Toolbox

CEUs are available for this podcast at https://www.allceus.com/member/cart/index/product/id/665/c/

Objectives
~    Review the function of mindfulness and a variety of mindfulness techniques
~    Explore the concept of relaxation
~    Identify different methods of relaxation
Mindfulness
~    Being aware of your current state
~    Emotionally
~    Mentally
~    Physically
~    Spiritually
~    MindLESSness allows people to ignore “minor” stress until it adds up to a meltdown
~    What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?
Mindfulness Activities
~    Body scan
~    Mindful Breathing
~    Mindful Observation
~    Specific object
~    Environmental awareness
~    Mindful awareness – Think before you act
~    Mindful appreciation: Notice 5 things in your day that usually go unappreciated.
More Mindfulness Activities
~    4+4
~    4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell
~    What are 4 things that I see
~    What are 4 things I am hearing
~    What are 4 things I am feeling
~    What are 4 things I can smell
~    Tactile Mindfulness
~    Pinch or ice cube
~    Helps tune in to how you deal with pain and what emotions rise
More Mindfulness Activities
~    “I” and “You” Exercise
~    Pay attention to how often you use the word I in a sentence
~    I feel
~    I am
~    I will etc…
~    Pay attention to how often you use the word “you”
~    In a blaming, directing or accusatory fashion
~    In an inquiring, compassionate fashion
More Mindfulness Activities
~    Cause and effect
~    Play out the story for everything that you do for a given period of time
~    I got out of bed because…. The effect of this is…
~    Devil’s Advocate
~    Act as if you believe the opposite of what you believe about something.  Make a note of how you feel and new perspectives you gain.

Relaxation
~    Relieving the mind and body of stress, tension, anxiety and restoring equilibrium
~    Emotional
~    Increase pleasant cues in your environment
~    Sound: Music, birds, silence, waterfall,
~    Sights: Pictures, colors, organization, safety
~    Feel: Temperature, texture
~    Smell: Crisp air, aromatherapy
Relaxation
~    Cognitive
~    Don’t think…just be (meditation)
~    Guided Imagery
~    Reading something enjoyable/nonstressful
~    Learning a new hobby is often not relaxation in it’s truest sense because it takes a fair amount of energy, however, it does distract from other stressors
Relaxation
~    Physical—Relieve pain and muscular imbalances and regulate bloodflow
~    Stretching
~    Massage
~    Hottub
~    Progressive muscular relaxation
~    Breath work

Relaxation
~    Social
~    Social environments that promote calm, tranquility and happiness
~    Laughter is an excellent relaxation technique.
~    Extroverts may be more comfortable around a group of people, interruptions are welcomed
~    Introverts may find a gathering of one or two others without interruptions is optimal
~    “Judgers” do not like surprises and need to plan for the event (the unknown or unpredictable is stressful)
~    “Perceivers” love surprises and prefer not to exert the mental energy of planning everything out
Relaxation
~    Environmental
~    What makes an environment relaxing for you?
~    Colors
~    Sights
~    Light level
~    Temperature
~    Location
~    Sounds
~    Organization

Summary
~    Mindfulness involves increasing awareness of our emotional, mental and physical selves
~    Mindfulness helps us develop an understanding of external stimuli that influence ourselves
~    Relaxation is a technique used to restore equilibrium after a period of stress
~    As clients increase self-awareness, they will be able to
~    Identify signs of distress earlier
~    Implement relaxation strategies to prevent upheaval
~    Learn their own stress triggers and effective interventions

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