Gear Distress Flashcards
Chart low to high energy, unpleasant to pleasant
I think the core of unpleasant feelings is fear. And the core of pleasant feelings is gratitude
The amygdala reacts
Faster than you can process. Generally, In my current life, escape is my best bet, taking time so I can process. If it was an emergency, I’ll be gone, if not time to calm down
Why does the amygdala take time to calm down
You have to cognitively process the situation as well as the emotional alarm triggered by it. It’s quick to trigger, quicker than your ability to think but takes time to reset.
What’s the best way to soothe the amygdala
Deep breathing
Deep exhale in particular activates
The parasympathetic response. Can take 3 to 15 minutes
How do you complete the defense response?
Your body is prepped to moved and if you complete the defense response by excercising(mimicking the fight or flight that your body is prepped for
Contemplate the feelings of I’ve got a ways to go vs a little bit longer
Regarding waiting for something, a litte bit longer is more stress than a ways to go. You can adjust your perspective accordingly.
First question for your amygdala
Is there really a threat and how immediate
How to soothe the amygdala
You can’t think your way out of it. You cannot reason with it.
Slow deep breathing techniques
It’s like air conditioning You need to turn it on periodically to maintain the temperature.
Once your amygdala activates your defense response, how can you complete it?
Aerobic Exercise, tensing and relaxing muscles. sleep. Yoga. Shake it off.10 minutes of breathing. Cry. Laugh. Cuddling.
Laughter affects the amygdala
Amygdala produces different chemicals than the defense response
What are thought strategies
Mental practices to help you adjust perspective. Includes positive self talk, reframing,focusing on gratitude.
Positive self talk
How you would you talk to Little abi or little izi. Use your name to make it more effective.
Reframing
Say the premise. Look through a kinder lense
How to make positive self talk more effective
Include your name
Compartmentalize
Set up different times or situations for different mindsets
Focus on gratitude
I believe this is the source of positive feelings
Find passion and purpose
This is a thought strategy
Savor the good
A thought strategy
How do you get to implicit attitudes that the subject doesn’t know about
Imp, indirect approach. Beliefs can be deep even if you don’t consciously agree. Being aware and unashamed is key
When do cultural biases start to form
Age 2 and 3. If that’s the knowledge available, that is what we learn. We simplify concepts for children. How do you teach something is wrong and right
Even just the presence of a calm person
Calms. Moreso with more percieved authority
What is mood congruent instruction.
Aligning activities to match mood chart quadrant
Red: excessive energy, heightened awareness, passionate verbalization competitive activities
Blue build empathy proofreading editing detailed analysis(gets your mind otherwise occupied.) Insight and understanding
Green self reflection and consensus building. Calm peaceful. Collaboration.
Yellow creative thinking and new ideas brainstorming creative problem solving
What is ruler?
Recognizing
Understanding
Labeling
Expressing
Regulating
