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Life Orientation > EQ And Mindfulness > Flashcards

EQ And Mindfulness Flashcards

1
Q

What is EQ

A

Emotional intelligence refers to the ability to recognise, interpret and process the emotions in yourself and others.

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2
Q

What three things influence emotional intelligence

A

Genetics, upbringing and the environment

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3
Q

What can you do to better your emotional intelligence

A

Get to know yourself, learn your triggers, empathise, own your emotions and go with your gut. Be mindful, practise humour and have social awareness

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4
Q

What does it mean to get to know yourself

A

To be self aware, to have a realistic appreciation of your strengths and weaknesses and how the come across to others

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5
Q

How to improve self awareness

A

Peer feedback

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6
Q

What does it mean to empathise

A

To see things from someone else’s perspective

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7
Q

What should you do if someone upsets you

A

Pause, and reflect on why their actions led you to feel this way instead of reacting impulsively.

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8
Q

What is a conversation and how does it link to your emotions

A

A conversation is a two way interaction and it takes two people to make you angry, frustrated or sad.

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9
Q

What does it mean to trust your gut

A

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

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10
Q

Do you think being a teenager is hard and why

A

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.

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11
Q

What are steps to take when dealing with certain emotions

A

Talk to someone, such as a parent, doctor or grief counsellor if needs be

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12
Q

What to do when you think a friend or family member is battling with their mental health

A
  • 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
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13
Q

Why is empathy important

A

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

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14
Q

What is grief

A

A natural response to loss of something or someone important to you. Typically experienced as emotional suffering

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15
Q

What is depression

A

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

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16
Q

What is trauma

A

A physical or emotional injury caused by external factors

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17
Q

What is a crisis

A

A stressful state of panic or confusion, typically caused by an unexpected event, situation or decision.

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18
Q

What is mental health

A

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.

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19
Q

How to deal with emotions

A

Putting emotions into words is a good way to manage emotions

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20
Q

What are strategies help with coping with mental health

A
  • Exercising
  • getting a sufficient amount of sleep
  • adopting a positive attitude
  • getting involved in hobbies
  • developing problem solving and decision making skills
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21
Q

What are the physical symptoms of grief

A

Nausea, tiredness and weight loss or gain.

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22
Q

Answer true or false:

the pain of grief go away if you suppress it

A

False

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23
Q

Answer true or false:

you will cry if you are truly grieving

A

False

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24
Q

Answer true or false:

Not everyone goes through all five stages of grief

A

True

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25
Q

Answer true or false:

Blaming yourself can be a natural part of the grieving process

A

True

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26
Q

Answer true or false:

It is natural for grief to turn into depression

A

True

27
Q

What are the five stages of grief

A
  1. Denial
  2. Anger
  3. Bargaining
  4. Depression
  5. Acceptance
28
Q

What is meant by the first stage of grief denial

A

It is a conscious or unconscious refusal to accept the information or facts

29
Q

What is meant by the second stage of grief anger

A

This can manifest itself in many ways. Anger against ourselves or others.

30
Q

What is meant by the third stage of grief bargaining

A

Bargaining with our spiritual beliefs (eg.God)

31
Q

What is meant by the fourth stage of grief depression

A

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.

32
Q

What is meant by the fifth stage of depression

A

This the stage of approval when you acknowledging that what has happened has happened

33
Q

What are the symptoms of depression

A

Persistent sadness, lost of interest in hobbies you once found pleasurable, change in sleep, appetite, energy levels down etc

34
Q

What are the causes of depression

A

Genetic factor, environmental factor and biological factors

35
Q

What does the word disorder mean

A

an illness or condition that disrupts normal physical or mental functions.

36
Q

What is post traumatic disorder

A

A condition that some people experience after an extremely traumatic incident

37
Q

What happens when we experience a stressful life event

A

Our body goest into a flight, fight or freeze response, and Adrenalin is released to help us to react

38
Q

What is cortisol

A

The stress hormone

39
Q

What happens if people continue to release adrenaline and cortisol

A

The result is that they feel anxious, stressed and in danger even when they are out of the initial situation

40
Q

What are the symptoms of PTSD

A
  • feeling anxious and scared
  • reliving the stressful event in flashbacks
  • anxiety
41
Q

What are counterproductive coping strategies

A

Turning to drugs or alcohol as a way of escaping But research proves that alcohol and drug abuse raises the risk for depression.

42
Q

What does exacerbate mean

A

To make worse

43
Q

What is mindfulness

A

The ability to be fully present, aware of where we are and what we are doing

44
Q

What is neuroplacity

A

The idea that our brains are constantly being reshaped throughout our lives through bout our experiences and thoughts

45
Q

What does the frontal lobes of our brain help us with

A

They help us to manage our strong emotions and respond with flexibility

46
Q

What is the amygdala

A

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

47
Q

What happens when we practise meditation often

A

We build a capacity to become aware of our thinking and emotion

48
Q

What does practising mindfulness do

A
  • reduced stress and anxiety
  • more happiness
  • boost working memory
  • improves focused
  • reduced emotional overreaction
  • improves sleep
49
Q

What is an exercise to bring your mind to the present

A
  1. What can you see name 5 things
  2. What can you feel name 4 things
  3. What can you hear name 3 things
  4. What can you smell name 2 things
  5. What can you taste name 1 thing
50
Q

What is the importance of EQ

A

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

51
Q

What is emotional hygiene

A

Refers to being mindful of our psychological health and adopting brief daily habits to monitor and address psychological wounds when we sustain them.

52
Q

What is emotional health

A

An aspect of mental health that looks at how we deal with our emotions using coping skills and self awareness

53
Q

What is emotional literacy

A

The ability to deal with one’s emotions and recognise their causes

54
Q

What are emotions

A

A Complex mental reaction by which an individual attempts to deal with matters or situations we find personally significant

55
Q

What are the steps to improve your emotional hygiene 🪥

A
  1. Pay attention to your emotional pain
  2. Stop emotional bleeding
  3. Protect your self esteem
  4. Battle negative thinking
  5. Practise self care
56
Q

What are the three components that emotional experiences have

A

A subjective experience (feelings), a psychological response (body’s response to something), and a behavioural response (actions)

57
Q

What are subjective experiences

A

Personal emotional experiences resulting from an event

58
Q

What are psychological responses

A

The reactions of our nervous systems to the emotions that we are experiencing eg. Heart rate speeds up

59
Q

What are behavioural responses

A

The actual expression of emotion in response to how we are feeling eg smile or frown

60
Q

What are unhealthy wars that people use to numb their emotions

A

Substance use, unhealthy eating habits, screen time, and avoidance

61
Q

What are emotional regulation strategies

A
  1. Labelling our emotions
  2. Mindful awareness
  3. Cognitive reappraisal
  4. Objective evaluation
  5. Be self compassionate
  6. Seek professional help
62
Q

What are the 3Ps to build emotional resilience

A

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

63
Q

What does DPA stand for

A

Diffuse psychological arousal

64
Q

What is the best way to deal with a conflict situation

A

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

Life Orientation (8 decks)

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