Mental Health And mindfullness

Question 1

14 suggestions for better mental health?

Answer 1

1)Treat yourself with kindness
2) Say “no” when you need to
3) Step outside your comfort zone
4) Embrace your mistakes; they don’t define me
5) Be truly, fully present
6) Get outside
7) Cut yourself some slack
8) Make rest a priority
9) Make fun a priority
10) Appreciate good memories
11) Appreciate what your have
12) Clear out clutter (physical and emotional)
13) move your body
14) figure out your priorities

Question 2

Define mindfulness?

Answer 2

Mindfulness means paying attention in a particular purpose, in the present moment, and non-judgement”- Dr. Jon Kabbat-Zinn (1991). It’s the simple and powerful practice of training our attention. We are paying attention to what is happening here and now without judging.

Mindfulness is a mind-body practice that has been found to benefit both psychological and physical health.

Question 3

What Sanskrit word does mindfulness come from? What does it translate to in English?

Answer 3

Smrti
Means that which is remembered

Question 4

What are the three features of mindful awareness?

Answer 4

1. Purpose - involves intentionally and purposefully directing your attention rather than it wander
2. Presence-involves fully being engaged with and attentive tothe present moment. Thoughts about the past and future are recognized as simply thoughts occurring in the present moment.
3. Acceptance-being non-judgemental to what’s happening in the present moment. Sensations, thoughts, and motions are not judges as good or bad or unpleasant or pleasant. They are noticed as “happening” and observed until they pass.

Question 5

What primary psychological change occurs during mindfulness?

Answer 5

The primary psychological change that occurs during mindfulness practice is an increased awareness of thoughts, feelings, and sensations in the present moment.

Question 6

What is the ultimate goal of practicing mindfulness?

Answer 6

Get you to make planned choices because it allows you to slow down the times between when you see something and when you react to it. So it lets you take advantage of the space between so you could make intentional decisions.

Question 7

What are two ways we regulate emotions?

Answer 7

Problems with regulating emotions fall into two categories. Either repression or excessive reactivity.

Question 8

What is the third option mindfulness gave us?

Answer 8

Instead of ignoring emotions completely or acting on every emotion impulsively, mindfulness provides a third option: “Being with emotions”.

By holding your emotions in mindful awareness, you can separate your raw emotions and the accompanying sensations from the thoughts you have about them.

Question 9

Psychological benefits of mindfulness?

Answer 9

• Increased awareness of one’s mind
• Significantly reduced stress, anxiety, and negative emotions
• Increased control over ruminative thinkness
• Increased mental flexibility and focus
• More working memory
•Decreased distracting thoughts -> because you bring your thoughts back
•Decreased emotional reactivity ->can calm your thoughts
• Increased capacity for intentional responsive behaviours
• Increased empathy, compassion, and conscientiousness of other peoples
emotions

Question 10

Physiological benefits of mindfulness?

Answer 10

•Enhanced immune system functioning
•Increased brain density and neurointegration in areas in responsible for positive emotions, self regulation, and long term planning.
•Lowered blood pressure
• Lowered levels of blood cortisol
• A greater resistance to stress related illnesses such as heart disease

Question 11

Spiritual benefits of mindfulness?

Answer 11

• Increased self-insight and self-acceptance
• Increased acceptance of others
• Increased compassion and empathy
• Increased sense of morality, intuition, and courage to change
• Increased control over automatic behaviours
• Increased self-discipline

Question 12

Framing mindfulness?

Answer 12

These are attitudes or frames of mind that will help make practicing mindfulness more successful in your daily life.

Here now
Non- judging
Patience
Be kind to yourself
Beginner’s mind
Trust
Non- striving
Acceptance
Letting go
Commitment

Question 13

Framing mindfulness descriptions

Answer 13

1)Here Now - Any time that you realize your mind has drifted off or has gone to past thoughts, gently bring it back into the present moment. Use an ANCHOR to bring the thoughts/mind back to the present (like the x, something in a room, etc.)
2)Non-judging - Pay attention to your thoughts and your judgements that your mind tends to make.
You don’t have to stop the thoughts, but notice when you make judgements and try not to make the judgements.
3)Patience - Have patience when starting to practice mindfulness; it will take some time to be ‘good’ at it. Be patient in the moment. Do not try to rush through uncomfortable times or thoughts; allow them to be there without rushing to the next thought. Be patient when your mind wanders and gently bring it back to the present.
4)Be kind to yourself -Be gentle and kind with yourself. When we are practicing mindfulness, we are able to recognize painful thoughts and emotions.
Be understanding of those emotions and
compassionate for yourself. Treat yourself kindly, like you would do for a friend who was experiencing a difficult time.
5)Beginner’s Mind - Enter each mindfulness practice or experience in life with an open mind - like you have something to learn from every experience. This allows new things to be revealed and new learning about self or others to take place.
6)Trust - Trust your own basic wisdom and intuition. You do not have to trust every thought; those will change with time. Pay attention to your inner voice and trust your experiences and past learning.
7)Non-Striving - Enter the mindfulness practice without expectations. Remember that it is not meant to solve problems or change our situations. Rather, it is meant to help us better accept the now, the present and acknowledge it for what it is.
8)Acceptance - Accept that things are the way they are in the present moment. It does not mean it won’t change - but it is what it is right now.
9)Letting Go - practice letting go of holding on to ideas, thoughts, control or wanting things to be a certain way. Do not cling to things.
10)Commitment - make mindfulness a way of life everywhere, in all situations. It is not simply meditation. Take mindfulness into all aspects of your life.

Question 14

Love languages?

Answer 14

Words of affirmation
Quality time
Gifts
Acts of service
Physical touch