EQ And Mindfulness Flashcards
What is EQ
Emotional intelligence refers to the ability to recognise, interpret and process the emotions in yourself and others.
What three things influence emotional intelligence
Genetics, upbringing and the environment
What can you do to better your emotional intelligence
Get to know yourself, learn your triggers, empathise, own your emotions and go with your gut. Be mindful, practise humour and have social awareness
What does it mean to get to know yourself
To be self aware, to have a realistic appreciation of your strengths and weaknesses and how the come across to others
How to improve self awareness
Peer feedback
What does it mean to empathise
To see things from someone else’s perspective
What should you do if someone upsets you
Pause, and reflect on why their actions led you to feel this way instead of reacting impulsively.
What is a conversation and how does it link to your emotions
A conversation is a two way interaction and it takes two people to make you angry, frustrated or sad.
What does it mean to trust your gut
It means listen to your body. Your stomach might feel like it’s doing backflips or your muscles might tense up when your doing a specific thing. Use these signs as research when making a rational decision
Do you think being a teenager is hard and why
Yes, there are pressures, created by social media, your peers, changes taking place in your body and brain, and adults who often do not seem to understand.
What are steps to take when dealing with certain emotions
Talk to someone, such as a parent, doctor or grief counsellor if needs be
What to do when you think a friend or family member is battling with their mental health
- let them know you care and support them
- treat them with respect and dignity
- talk to them about their feelings
- suggest that speaking to someone they feel comfortable with may make them feel better
- offer assistance
Why is empathy important
Having empathy for someone is a key skill that is important for any relationship, but especially so when someone is experiencing mental or emotional distress
What is grief
A natural response to loss of something or someone important to you. Typically experienced as emotional suffering
What is depression
An illness of persistently feeling sad. It causes pain to you and to those who care about you and can often result in reduced levels of motivation
What is trauma
A physical or emotional injury caused by external factors
What is a crisis
A stressful state of panic or confusion, typically caused by an unexpected event, situation or decision.
What is mental health
A state of well being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.
How to deal with emotions
Putting emotions into words is a good way to manage emotions
What are strategies help with coping with mental health
- Exercising
- getting a sufficient amount of sleep
- adopting a positive attitude
- getting involved in hobbies
- developing problem solving and decision making skills
What are the physical symptoms of grief
Nausea, tiredness and weight loss or gain.
Answer true or false:
the pain of grief go away if you suppress it
False
Answer true or false:
you will cry if you are truly grieving
False
Answer true or false:
Not everyone goes through all five stages of grief
True
Answer true or false:
Blaming yourself can be a natural part of the grieving process
True
Answer true or false:
It is natural for grief to turn into depression
True
What are the five stages of grief
- Denial
- Anger
- Bargaining
- Depression
- Acceptance
What is meant by the first stage of grief denial
It is a conscious or unconscious refusal to accept the information or facts
What is meant by the second stage of grief anger
This can manifest itself in many ways. Anger against ourselves or others.
What is meant by the third stage of grief bargaining
Bargaining with our spiritual beliefs (eg.God)
What is meant by the fourth stage of grief depression
This can be a sign that the person is beginning to accept the fact that the incident has happened. It is natural to feel sad.
What is meant by the fifth stage of depression
This the stage of approval when you acknowledging that what has happened has happened
What are the symptoms of depression
Persistent sadness, lost of interest in hobbies you once found pleasurable, change in sleep, appetite, energy levels down etc
What are the causes of depression
Genetic factor, environmental factor and biological factors
What does the word disorder mean
an illness or condition that disrupts normal physical or mental functions.
What is post traumatic disorder
A condition that some people experience after an extremely traumatic incident
What happens when we experience a stressful life event
Our body goest into a flight, fight or freeze response, and Adrenalin is released to help us to react
What is cortisol
The stress hormone
What happens if people continue to release adrenaline and cortisol
The result is that they feel anxious, stressed and in danger even when they are out of the initial situation
What are the symptoms of PTSD
- feeling anxious and scared
- reliving the stressful event in flashbacks
- anxiety
What are counterproductive coping strategies
Turning to drugs or alcohol as a way of escaping But research proves that alcohol and drug abuse raises the risk for depression.
What does exacerbate mean
To make worse
What is mindfulness
The ability to be fully present, aware of where we are and what we are doing
What is neuroplacity
The idea that our brains are constantly being reshaped throughout our lives through bout our experiences and thoughts
What does the frontal lobes of our brain help us with
They help us to manage our strong emotions and respond with flexibility
What is the amygdala
The amygdala manages the powerful fight or flight response which switches on when we feel stressed or anxious and releases hormones such as cortisol and adrenaline
What happens when we practise meditation often
We build a capacity to become aware of our thinking and emotion
What does practising mindfulness do
- reduced stress and anxiety
- more happiness
- boost working memory
- improves focused
- reduced emotional overreaction
- improves sleep
What is an exercise to bring your mind to the present
- What can you see name 5 things
- What can you feel name 4 things
- What can you hear name 3 things
- What can you smell name 2 things
- What can you taste name 1 thing
What is the importance of EQ
It improves relationships, assists in communication and stress management, and the ability to solve problems, and increases your chances of success both academically and in your future career
What is emotional hygiene
Refers to being mindful of our psychological health and adopting brief daily habits to monitor and address psychological wounds when we sustain them.
What is emotional health
An aspect of mental health that looks at how we deal with our emotions using coping skills and self awareness
What is emotional literacy
The ability to deal with one’s emotions and recognise their causes
What are emotions
A Complex mental reaction by which an individual attempts to deal with matters or situations we find personally significant
What are the steps to improve your emotional hygiene 🪥
- Pay attention to your emotional pain
- Stop emotional bleeding
- Protect your self esteem
- Battle negative thinking
- Practise self care
What are the three components that emotional experiences have
A subjective experience (feelings), a psychological response (body’s response to something), and a behavioural response (actions)
What are subjective experiences
Personal emotional experiences resulting from an event
What are psychological responses
The reactions of our nervous systems to the emotions that we are experiencing eg. Heart rate speeds up
What are behavioural responses
The actual expression of emotion in response to how we are feeling eg smile or frown
What are unhealthy wars that people use to numb their emotions
Substance use, unhealthy eating habits, screen time, and avoidance
What are emotional regulation strategies
- Labelling our emotions
- Mindful awareness
- Cognitive reappraisal
- Objective evaluation
- Be self compassionate
- Seek professional help
What are the 3Ps to build emotional resilience
Personalisation: not everything you experience is not your fault.
Permanence: view any setback as temporary
Pervasiveness: a bad situation in one area of your life does not affect the rest of your life
What does DPA stand for
Diffuse psychological arousal
What is the best way to deal with a conflict situation
Timeout: for a minimum of 20 minutes and maximum 24 hours
Do not stew: don’t think about the argument over and over again so you can lash out when you come back to the conversation
Relax: in the time apart do something that relaxes you like reading or going for a run
