Wise Mind/Mindfulness Overview
Opposite Action
STUFFed crust pizza
BOUNDARY
Radical Acceptance
100
Name the “How” skills
- Nonjudgmentally
- One-Mindfully
- Effectively
100
When should you use opposite action?
- When emotions don’t fit the facts
- When acting on the emotion is ineffective
100
Dihydrogen Monoxide is also known as what?
Water
100
T/F: you can only set boundaries at the beginning of the relationship.
False. You can set boundaries at any point during the relationship.
100
What is radical acceptance?
Complete and total acceptance of the facts of reality
200
What is beginner’s mind?
Approaching each moment as if meeting it for the first time.
200
What is the first step when using opposite action?
Identify and name the emotion you want to change
200
In 1997, how much did the hot dog + drink cost at the Costco food court?
$1.50
200
What boundaries include not taking on others’ distress or expecting them to take on yours?
Emotional boundaries
200
How does DBT define suffering?
Pain + nonacceptance
300
What is Emotion Mind?
When you are ruled by your moods, feelings, and urges to do or say things. When facts, reason, and logic are not important.
300
T/F: Using opposite action means the initial emotion was wrong (i.e. you shouldn’t have felt that way)
False. It just means the initial emotion urge might not be effective. Emotions are always valid, just not always sound!
300
A rattlesnake’s tail is made of the same substance as what on humans?
Hair and fingernails
300
What are psychological boundaries?
Information about yourself, your thoughts and beliefs, and your values
300
T/F: Accepting something is the same as being in approval of it
False
400
What is the difference between Observing and Describing?
- Observing is simply noticing or paying attention with purpose
- Describing is assigning a label or putting into words something observed
400
What is an opposite action for Love?
- Avoid the person, animal or object you love
- Distract yourself from thoughts of the person, animal, or object
- Remind yourself of why love is not justified (rehearse the “cons” of loving) when loving thoughts do arise
400
The backstory of the Teenage Mutant Ninja Turtles parodies what Marvel superhero?
Daredevil
400
Healthy boundaries allow us to do what?
Have meaningful relationships without taking on others’ distress and problems, and without being isolated and alone
400
Name two Reality Acceptance Skills.
- Radical Acceptance
- Turning the Mind
- Willingness
- Half-Smiling
- Willing Hands
- Mindfulness of current thoughts
500
Name a goal of Mindfulness Practice
- Reduce suffering and increase happiness
- Increase control of your mind
- Experience reality as it is
500
Name a goal of Emotion Regulation
- Understand and Name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
500
What Hawaiian dish traditionally has diced raw fish, soy sauce, sea salt, green onion, white onion, and seaweed?
Poké
500
What does BOUNDARY stand for?
- Be aware of self
- Observe others and the situation
- Understand your and others’ limits
- Negotiate sometimes
- Differences exist
- Always Remember your values
- Your safety comes first
500
Name a goal of Distress Tolerance.
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires