Mindfulness
Name mindfulness "How" skills
Stay focused (one-mindfully), Don't judge (non-judgmentally), Do what works (effectively)
True or False: Radical acceptance is the same as approval
False
Name the TIPP skills
T - temperature change
I - intense exercise
P - paced breathing
P - progressive muscle relaxation
What is the goal of distress tolerance?
To survive a crisis without making it worse
List two reasons to "bother" being mindful
Mindfulness Handout 2:
Gives you more choices & more control over behavior,
Helps slow down & notice thoughts/emotions/urges (increasing self-awareness) and helps you choose a behavior more thoughtfully rather than act impulsively and make situation worse,
Reduces emotional suffering and increases pleasure and sense of well-being, helps make important decisions and balance overly emotional or overly logical decisions,
Help focus your attention therefore make you more effective and productive,
Increase compassion for self and others,
Lessen pain, tension, stress and even improve health
Which skill helps you accept reality with your face?
Half-smile
Name two crisis survival skills that are effective for you personally
Answers may vary
What skill involves accepting reality with your body?
Willing Hands
What are judgments?
Describing things as good/bad, valuable/worthless, smart/stupid, terrible/wonderful, beautiful/ugly
Describing how things "should" or "shouldn't" be
Describing by comparing or contrasting (i.e. "short")
Which skill involves coming to a fork in the road and choosing to accept?
Turning the mind
Which skill involves distracting your attention?
Distract with Wise Mind ACCEPTS
On the Distress Intensity Scale, at what numbers (approximately) do we use distress tolerance skills?
7-10, sometimes 6
Replace this judgment with a more dialectical stance: "I suck at art" or "School is the worst"
Answers may vary
Name two things that can happen if you reject reality
Rejecting and denying reality doesn't change reality
Changing reality requires accepting the facts of reality
Pain is a part of reality that can't always be avoided; rejecting reality turns pain into suffering
Describe how and when to make a pros and cons chart/decisional balance chart
How- identify crisis urge
When - NOT when in crisis
Name all five ways to approach any problem
Solve it, change your perspective, radical acceptance, stay miserable, make it worse
Sam gets home from trick-or-treating with a bag full of their favorite candy. Describe one thing they might do in each of the 3 states of mind.
Answers may vary.
Define willingness and willfulness
Willingness - doing just what is needed (being effective), allowing the world to be what it is and participating in it fully, listening to Wise Mind
Willfulness - refusing to tolerate a situation or giving up, trying to change a situation that can't be changed, or refusing to change something that must be, "no no no", the opposite of doing what works
Name one thing that you personally do (or could do) to self-soothe with each of the six senses
Answers will vary
What crisis situations might IMPROVE the moment be helpful in, and what's an example of how you would use the skill?
When the situation cannot be changed, and you need to make it through the moment without making something worse.
When the other crisis survival skills are not effective.