Macomb Group Recap
All groups will refer to this page for review and homework confirmation.
If you have any questions, please click the link marked "Reach Out to Me".
September 13, 2022
You did it! The first group can always be nerve racking as it is a new experience for a lot of you, but you all did so well. Thank you for being patient with all of the "administrative" things that we needed to go over in order to make sure that group this semester is a success. (If you were not able to make it, we look forward to meeting you the next time we meet and please do the attached homework. You will receive everything. Don't worry!) This will be the only time where the review of the day will be the same for everyone initially. In the future, please look for the group heading that is in line with the group you are in. Here's a recap of what we went over and remember to pick a coping mechanism to try until we meet again. We look forward to hearing about your experience with it!
Confidentiality is the most important thing that we have. Groups are a safe space for individuals to share what is going on with them and it is all of our responsibility to maintain it. Breaking of confidentiality just means you're not ready for group at this time, so you will be removed and referred to other services. This does not mean that you would not be able to return in the future.
Paperwork was completed including an assessment regarding what you are looking for in attending group. You shared what you were looking for in group and some had the opportunity to share more about themselves through a game of Jenga.
Every week we will have some form of work to do outside of group. This week, we had two! One was to GIVE YOUR GUARDIAN/PARENT THEIR PACKET and encourage them to fill it out if need be. Second one was to identify a coping skill to try until we meet again. Below is a description of what we will refer to coping skills as RESOURCES and why. We look forward to discussing what you chose.
Learning about resources. In group, we use the word resource instead of coping because the word resource triggers a different response neurologically (in the brain). With the word "coping", your brain associates it that a negative experience is happening, so it must adjust, whereas the word "resource" has a positive association. So, from here on out, we will refer to "coping skills" as "resources.
Resources are something that you have access and can utilize at all times. If you like to listen to music, listen to it all the time, not just when you're feeling down. Go for a walk daily! Do an art project whenever you get the urge. Below are three options to begin to experience. Pick one and use it daily. Remember that your phone is a good place to put a reminder to remember your chosen resource.
5, 4, 3, 2, 1
This resource can be beneficial if you are feeling anxious, scared, or angry. When you are in a moment of feeling overwhelmed, use your five senses to help ground yourself to be present. So, take a moment and...
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you or feel. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling, that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are at your desk and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside. You can also identify two things you like to smell.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch? If you can't taste anything, think of something you like to taste.
PICK A SONG
Too often we pick songs to match the mood we are in. It can definitely be beneficial to assist us with working through an emotion, but it can also be beneficial to help bring us out of one. So, identify one song that represents the OPPOSITE of an emotion that can bring behaviors or feelings that can be difficult and listen to it three times a day. When you begin to feel the emotion you are focusing on, remember the song and sing it in your head or listen to it if the opportunity aligns. Plan on sharing the song with the group. We love to learn resources that benefit you!
GET UP AND MOVE, INTENTIONALLY
Every day take time to get up and do an exercise that is specifically for wellness and acknowledge it. The true activity in this is acknowledging that it is for wellness, not what you're doing or how long you do it. So, get up and go for a walk around the block, do twenty jumping jacks, stretch, it doesn't matter, just remember to say to yourself out loud or in your head that you're doing it to feel good.
I guess one more won't hurt. (FYI: This is my personal favorite.)
HAVE A DANCE PARTY
Every day, take a moment to acknowledge three things that you have done well, no matter what it is. If you got out of bed and it was difficult to get out of bed, tell yourself 'Good job' and have a mini dance party. It doesn't matter if it is something you feel others don't have struggles with doing, this is about you, and everyone struggles with something. No judgement for all.
PICK ONE TO TRY AND BE PREPARED TO SHARE WHEN WE MEET AGAIN AND GIVE YOUR GUARDIAN/PARENT THEIR PACKET.