Day 2:
Emotions list: (https://do2learn.com/activities/SocialSkills/EmotionCheckIn-Checkout/EmotionalCheckIn-Out_level03.pdf)
Day 3: The Struggle Switch:
Avoidance worksheet:
Demons on a Boat:
Day 4: 3 Minute Mindful Breathing exercise:
Day 5: Mindful Eating exercise: written:
Or this audio version:
Try walking mindfulness
When taking a shower, pay careful attention to the sensation of showering.
Bringing Mindfulness to your chores:
Day 6:
Day 7:
article by a Sports Psychologist:
Day 8
Here’s an exercise that can help us when we are feeling clean pain:
And if you like story examples here’s two:
Day 9:
How stress affects our physical health:
Gottman Institute: how to counteract flooding
Flooding Questionnaire:
The Freeze Response: This is a great video showing how the freeze response actually saves lives:
Day 10:
Russ Harris’ Explanation
Another Russ Harris Video-on the two parts of the nervous system:
Day 12: Tapping:
Day 13:
How TV makes us stressed:
Another nice resource on relaxation:
An interesting video on stress relief:
Day 14:
The opposite of addiction is connection:
Connection immuizes us to distress:
TED talk-everything you know about addiction is wrong:
Day 15:
Matt and Anna:
Automatic Thoughts:
And just for fun a short clip from “Dan in Real Life”-do you see any distortions going on?
Cognitive Restructuring Activity: T
Day 16
Leaves on a Stream: One of my favorites:
Passengers on the bus:
Tug of war with thoughts:
The Unwelcome party guest:
Russ Harris has written a great article with some great exercises that you should check out:
Day 18
Values vs. Goals:
Day 19: 3 Happiness Myths:
Day 21:
Stop it Bob Newhart:
Day 22:
3 Minute version:
A 14 minute Audio Version:
Progressive Muscle Relaxation: The antidote to the physical tension brought on by stress is physical relaxation.
Grounding- so many excellent activites:
Day 23:
Another Values assignment- go into more depth about the kind of person you want to be.
The Choice-More Towards :
Day 24:
Don’t burden others or your experiences with shoulds either.
“Expectation leads to disappointment”- Aaron Ralston (The guy who had to cut off his own arm in 127 hours)
Day 25
The Willinginess and Action Plan:
Day 26
“You are not Depressed”:
“Be Like the Board”- not the pieces:
Day 28:
Day 29
Watch 30 seconds of this video:
Now watch this short clip- pay attention to their breathing:
Here’s one more example:
Here’s a video of someone doing it:
Video describing the diaphragm
Exercises:
UCLA Mindfulness Activities:
The Science of Breathing:
Day 30:
Good research on gratitude practice
(https://michaelhyatt.com/habit-of-generosity.html)
And excellent story about Gratitude: Corrie Ten Boom
St. Francis’ prayer