Mindfulness Daily Check-In July 25 2017

Morning/evening everyone How are you all doing this Tuesday? Today I thought the check in can kinda look on how we are sometimes impulsive in things we do daily. Even though we know of the consequesnces it bears on us. And then is more stress or offsets our mental illnesses.Impulsive behavior is defined as ‘acting suddenly, while ignoring the consequences of the behavior.It would seem that the word impulsive has been over used and in many cases used as an excuse for behaviors.. That is why it is important to stress that you are responsible for your decisions and actions.

What are some things that we do impulsively?

Punching something or being verbally aggressive
Stealing
‘Borrowing without asking
Spending more money than you have (going in debt)
Unprotected sex, acting out sexually
Drug use
Breaking the rules
Drinking alcohol
Cutting yourself (self-destruction)
Driving under the influence of an illegal substance or getting into a car with irresponsible peers
Destroying property when angry
Being mean, cruel or ‘putting others down
Overeating
Trying to commit suicide
Doing bizarre things with your hair
Driving without a license

Wow-these sound a bit dangerous to even start But again don't judge yourself on these actions-but be more aware on what you are doing over how you feel. Feelings are just what they are FEELINGS nothing more or less unless the "action" comes to play. Practicing mindfulness can so reduce the impulsivness in anything you do daily. Honest. Lets see how though

Identify Your Behavior and Triggers Start by identifying the behavior or urge that you would like to address.Next brainstorm triggers that lead you to the behavior. Triggers may include: people, places, situations, smells, events and times just to name a few.Take some time to journal and list your major triggers that prompt you to eventually act impulsively.

Reduce Your Vulnerabilities Although there are various types of vulnerabilities that lay the groundwork for problematic behaviors, the basic vulnerability factors are being (H)ungry, (A)ngry, (L)onely, or (T)ired. A helpful anachronism is HART-stop..You can be used it to remind you to address these issues by taking proactive steps towards decreasing or eliminating these vulnerability factors.

List The Consequences Of The Problem Behavior Next list both the positive consequences that reinforce the behavior and the negative consequences of the problematic behavior.

Skills Used and Required Journal the skills you have already used and the additional skills that would be important for you to develop to help you utilize alternative strategies to the problematic behavior. Some skills include: mindfulness, emotion regulation skills, distress tolerance skills, thought regulation,interpersonal effectiveness skills, relaxation techniques, self-esteem development, assertivness skills.

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