mindfulness
I am in this state of mind when I am ruled by feelings and urges
what is... emotion mind
name all 6 senses that can be used in the self soothe skill
what is... smell, taste, hearing, touch, see and movement
share one self validating statement
what is... any statement that is said related to themselves related to their thought/feelings/behaviours
name 2 ways, you personally, accumulate positive experiences
what is... any 2 activities
what skill if most effective for asking for what you want and being able to say no
what is... DEARMAN
I am in this state of mind when I am thinking clearly and not acting on urges
what is... wise mind
I use this skill when I want to consider the short term and long term consequences of acting on an urge or resisting an urge.
what is... the pros and cons skill
why is it important to validate
what is... validation shows that we are listening, we understand, we are being non-judgmental, we care about the relationship, we can disagree without having a big conflict
what skill is used to be present with the emotion, noticing how you feel, what you are thinking, without judgement or trying to make it go away and allowing it to pass by on its own
what is... riding the wave
name two skills in the FAST skill
what is... fair, apologize, stick to your values, be truthful
I am in this state of mind when I am ruled by thinking, facts and logic
what is... reasonable/rational mind
name one skill from wise mind ACCEPTS and one skill from IMPROVE the moment
what is... activities, contributing, comparisons, emotions, pushing away thoughts, sensations
imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
what is it called when two seemingly opposing things are happening at the same time
what is... a dialectic
if I really want to yell at someone but I walk away or speak calmly instead I am using the ____ skill
what is... opposite action
name two skills in the GIVE skill
what is... gentle, interested, validate, easy manner
I am practicing the ______ skill when I am observing, describing or participating
what is... the what skill
what does TIPP stand for
what is... temperature, intense exercise, paced breathing, progressive muscle relaxation
name this thinking mistake
predicting the future negatively without considering other outcomes. example "I'm definitely going to fail my test" or "if I tell her that, she'll hate me forever"
what is... catastrophizing (fortunetelling)
planning and preparing for a situation that will likely create a strong emotional response is called
what is... cope ahead
what skill is best used to maintain self respect and consider how you will feel about yourself after the interaction.
what is... FAST
I am practicing the ______ skill when I am not judging, staying focused and doing what works
what is the... how skill
name all three ways of accepting reality
what is... radical acceptance, turning the mind, willingess
having a fixed idea of how your or others should behave. example "I should have done better on that test" or "you shouldn't be upset"
what is... should statements
learning something new, improving on an existing skill or activity to regain a sense of control is called
what is... building mastery
name 3 skills within the DEARMAN
what is... describe, express, assert, reinforce, mindful, appear confident, negotiate