Tan 1 Week 8: Quiz Section Assignment In mindful eating exercises, I find the non-judgmental of "how " skills to be the most challenging. As I watched the chocolate I prepared and engaged my senses, I noticed that my mind would occasionally wander and make judgments. Thoughts such as "I should have chosen something different to eat, chocolate is too sweet". I need to work on acknowledging these judgments without getting caught up in them and bringing my attention back to the present. For me, "effectively" of how skills came more naturally. I find it easier to observe food without immediately labeling it good or bad. This mindset has allowed me to be more open to experiences and appreciate the quality of food without attaching any preconceived notions or expectations. When I engage in mindful eating activities, I notice a wide variety of thoughts, emotions, and physical feelings. At first, my mind was filled with distractions related to the day's events, but I slowly let go of these thoughts and brought my focus back to the present. Emotionally, I felt a sense of calm and wonder as I allowed myself to fully experience the sensory aspects of food. Physically, with every bite I take, I observe the texture, taste, and temperature of the food. This mindful eating practice is quite different from how I normally eat. Often, I eat quickly, mindlessly, and often multitask or become preoccupied with other thoughts. This practice allows me to slow down, appreciate the food, and completely immerse myself in the process of eating. I noticed details about the food. Engaging all my senses increased my awareness of the present moment and my connection to food. The first is a s situation with criticism. We communicate negatively because our friends have done something wrong. I said: "You always do things carelessly, can you do things more organized, more rigorous?" My friend said to me, "You criticize me every time I make a mistake. You really don't tolerate other people making mistakes." Then use a positive solution and gently startup the conversation. I said, "I've noticed that sometimes you make mistakes, and so do I. We can discuss together how we can avoid making the same mistakes." My friend kindly replied, "I understand your concern, and I would like to discuss with you the willingness and effective solutions to my mistakes." The second is the scenario of defensiveness. My friends and I set a meeting time to play together, but I arrived more than 10 minutes late. Starting with negative communication, one of my friends said to me, "Why are you late? Don't you know that people are waiting for you? "I replied," I left the home early. The bus that came late was to blame. It had nothing to do with me. A positive conversation would be: "You're a little late. Can you tell me why?" My responsible answer was: "Sorry, my home is far away, I should have considered the bus would be late, I accept the responsibility for my tardiness this time. " And the third is a situation of contempt. I had a quarrel with my roommate. Negative dialogue is when I say to my roommate, "I'm really angry and upset with you. Why don't you get what I mean?" My roommate said to me: "I am not you, how can I understand you, as if anyone will understand you." For communicating positively and positively to show appreciation for my
Tan 2 roommate, I said, "I know you've tried so hard to understand me. We just sometimes need to communicate more effectively." My roommate replied to me, "I know you are a very considerate person. I will try to put myself in your position to avoid quarrels between us." The last case is stonewalling. I had some disagreements with my parents during the video call. Then negative communication is when my parents say to me, "We think this is for your own good, you don't want to be so self-willed all the time." I didn't say anything to my parents. I just hung up the video call. So, the positive solution is self-smoothing.I can calm down first, and then communicate with my parents, say my will and ideas, so that there will not be such a cold war with my parents. In analyzing my different relationships, I noticed instances in which these four-horseman appeared, albeit to varying degrees. Criticism comes when I focus more on pointing out flaws or mistakes than providing constructive feedback. Contempt can be the result of resentment or a lack of compassion, leading to disrespectful behavior. When I feel attacked or criticized, defensiveness manifests itself, causing me to shift responsibility instead of having an open and honest conversation. Stonewall occurs when I emotionally shut down or withdraw from the conversation, blocking any progress or resolving a problem. There are several factors that make it easier for me to use these negative forms of communication. First, stress and personal insecurity amplify my reactions, making me more vulnerable to criticism, defense, or obstruction. In addition, a lack of self-awareness and empathy would hinder my ability to effectively identify and manage these patterns. When feeling overwhelmed or threatened, I may turn to these horsemen as a defense mechanism, not realizing the damage they can do to my relationships. In order to stop these horsemen, I found the ACCEPTS skill especially useful. Accept representative activities, contributions, comparisons, feelings, pushes, thoughts, and feelings. Engaging in other activities, contributing to others, making positive comparisons, acknowledging, and processing emotions, driving away painful thoughts, and focusing on physical feelings all helped shift my focus away from negative communication patterns. By applying these techniques, I've been able to interrupt the automatic responses associated with horsemen and create space for more constructive communication. By using ACCEPTS, I can develop emotional regulation and self-awareness, allowing me to respond more effectively to challenging situations. In turn, this helps reduce conflict and defensiveness, creating space for open and empathetic communication. Developed healthier communication, managed emotional arousal, and promoted self-care to continue to strengthen my relationships.
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