MINDFULNESS
What are the 3 states of mind ?
Reasonable mind, Wise mind, and Emotion mind
What are the 6 crisis survival skills
The STOP skill, Pro's and cons, TIP your body chemistry, distract with wise mind ACCEPTS, soothe with 5 senses, and improve the moment
What are the 3 emotion regulation skills
1. Check the facts
2. Opposite Action
3. problem solving
What does the D in DEAR MAN stand for ?
Describe
What are the names of all 3 what skills ?
Observing, Describing, and Participating
When should you use a crisis survival skill and when should you not ?
Should
1. You have intense pain that cannot be helped quickly
2. You want to act on your emotions, but it will only make things worse.
3. Emotion mind threatens to overwhelm you, and you need to stay skillful
4. You are overwhelmed yet demand must be met
5. arousal is extreme,but problems can't be solved immediately
Should not
everyday problems, solving all your problems, making your life worth living
How do you decide when to use opposite action and problem solving ?
opposite action- Acting opposite to an emotion's action urge
problem solving- Avoiding or changing (solving) a problem event
Identify one way to apply the DEAR MAN skills
Describe the current interaction, express feelings or opinions about the interaction,assert wishes in the situation, reinforce
What are the 3 types of how skills ?
Non- judgmentalness, One- mindfulness, Effectiveness
Name and define one of the Distress tolerance skills ?
(Stop, Pro's and cons, TIP, Distracting,self soothing, Improving the moment,)
STOP- stop, take a step back, observe, proceed mindfully.
create a pro's and cons list
TIP- Tip the temperature of your face with cold, intense exercise,paced breathing and paired muscle relaxation
distract- with activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
self soothing with vision, hearing, smell, taste, touch
improve the moment with imagery, meaning, prayer, relaxing actions, focus on one thing in the moment, a brief vacation, and self encouragement.
Give an example on how to use Opposite action
When a person reacts opposite to what they are urged to.
example: run away= approach or attack= be gentle
What does GIVE stand for?
Gentle, Interested, Validate, Easy manner
Demonstrate or explain how to use the skill called Wise in, Wise out
Take a deep breathe in saying wise in then a deep breathe out saying wise out
name 3 reality acceptance skills?
Radical Acceptance, Turning the mind, willingness, Half smiling and willing hands, and Mindfulness of current thoughts
What are the steps to problem solving ?
1. Figure out/ describe the problem
2. Check the facts
3. Identify your goal
4. Brainstorm solutions
5. choose a solution into action
6. try the solution
7. evaluate
What are one of the levels of validation
pay attention, reflect back, read minds, understand, acknowledge the valid, and show equality.
Which what skill does control your attention belong under.
A) Observe
B) Describe
C) Participate
A) Observe
True or false: Rejecting reality does not change reality
True
What emotions lead to a person needing to use Emotion regulation skills ?
Fear, Anger, and disgust, envy, jealousy, love, and sadness
True or false: Fair is what the F stands for in FAST
True
Demonstrate one way to use each of the How skills
( Non- judgmental, one- mindfully, and effectively)
Non- judgmental- observing judgmental thoughts by saying a judgmental thought crossed my mind, count judgmental thoughts, replace judgment with facts, Change judgmental expressions, postures,and voice tones. Write out a non-judgmental description, Half smiling and willing hands.
One- mindfulness- awareness while making tea or coffee, Awareness while washing dishes, awareness while cleaning house, awareness while taking a slow motion bath. awareness with meditation.
Effectiveness- Observe when you are angry or hostile to someone, observe yourself when you start wanting to be right, notice willfulness in yourself, drop willfulness and gain effectiveness, when angry practice willing hands
Demonstrate the skill called turning the mind
1. observe
2. make an inner commitment
3. Do it again
4. develop a plan
What does ABC stand for and what are the Please skills
ABC- Accumulate positive emotions, build mastery, and cope ahead of time
PLEASE- Treat physical illness, balance eating, Avoid mood altering substances, balance sleep, and get exercise.
True or False: It is okay for a person to over apologize
False