Category Archives: handout

The Ten Rules For Being Human

 

1. You will receive a body.

2. You will be presented with lessons.

3. There are no mistakes, only lessons.

4. Lessons are repeated until learned.

5. Learning does not end.

6. “There” is no better than “here.”

7. Others are only mirrors of you.

8. What you make of your life is up to you.

9. All the answers lie inside of you.

10. You will forget all of this at birth.

thinking

I have been teaching anger management groups for a while using a combination of psycho-educational and process oriented techniques. For recovery groups anger is often listed in the top 5 reasons people report relapsing. One of the successful techniques of managing anger and other emotions is to identify you go to mode of thinking. Below is 1 hand out I often use. We go over the and out, and I ask folks to chose their one or two go to thinking styles and give examples in relation to anger. 1510499_10152095399702618_1945865276_n

 

All or nothing thinking

  • Be specific, focus on the behavior only and describe it with precision

Jumping to conclusions

  • Pay attention and catch yourself making the assumptions
  • Keep an open mind to other possibilities

Should statements

  • Describe what you want or would like. Then if it doesn’t happen you

can be frustrated/disappointed but less likely to feel righteous anger

Blaming

  • Forget the other person, they’re not going to do anything different

Labelling

  • Don’t make judgments about the other person

Overgeneralization

  • Make a conscious effort to look for exceptions

Magnification

  • How bad is it really? Look at the whole picture
  • Be very accurate & precise in your answermsclip-010.jpg

Opportunities 4 mindfulness

For most of us, a typical day begins when we get out of bed, wash, and then start our activities. At some point, we get a bite to eat, walk somewhere, and talk to someone. Often, by the end of the day we find ourselves stressed out and physically exhausted. It doesn’t have to be that way!

Everyday activities can be an opportunity for a meditation moments; bringing mindfulness, clarity, and peace into your day while energizing yourself and reducing stress.

A study published in the journal Consciousness and Cognition found: “Brief meditation training reduced fatigue, anxiety, and increased mindfulness. Moreover, brief mindfulness training significantly improved visuo-spatial processing, working memory, and executive functioning.”

These brief mindfulness meditations can be done anywhere or anytime …well using common sense. Just like you should not text and drive I would not meditate and drive either.

Here are two examples of how to add meditation without taking time out of your schedule.

  1. When you get up in the morning, you usually wash. Let’s use washing your face for our first meditation opportunity. Feel the temperature of the water on your hands. Focus on the temperature as you add a little soap. Notice how the suds feel on your hand. When a thought comes in, think of it as someone else’s phone ringing. You hear it, but you don’t have to answer it. Next, feel your soapy hands or the washcloth on your face. Focus on that sensation as you wash your face. Next, feel the rinse water on your face — how does it feel? Is it too cold? Too hot? Just right? If your mind wanders, there is no need to judge, just go back to focusing on the feeling of the water on your face. As you towel off, feel the sensation of the air on your face. It’s that simple, you just meditated.
  2. As you go about your day, you are most likely waiting in line or in traffic, so take a moment to breathe. Everyone has to breathe, and there is no way the person in front of you in the coffee line will know you are meditating! Sense the breath coming in and out of your nose or mouth. Don’t worry about thoughts; you know what to do, think of your thoughts as someone else’s cellphone ringing. Some people like to label their thoughts as “thought” and then let them go. The important thing is returning to sensing your breath coming in and out of your body. You will feel your shoulders relax and your patience returning.