Mindfulness
intentionally living with awareness in the present moment
mindfulness
this is a great time to use this skill
dysregulated emotions, intense emotions
What skill do we use when we want to keep a relationship (acronym)
GIVE
When we change our body temp by putting our face in a bowl of ice water we are using this type of skill
TIPP skill (temperature)
What we say when we lack meaning in our lives
bored, no purpose, empty
what is one of the "what" skills
observing, describing, participating
We use this skill when we are fearful but face the problem instead of running away from it.
Opposite action
Acronym for this skills to to effectively ask for something or say "no."
DEAR MAN
the P in TIPP stands for (either)
paced breathing
progressive relaxation
if someone doesn't accept your "no", what can you do
don't entertain conversation
be direct and assertive, walk away
name one of the 3 goals for practicing mindfulness
reduce suffering and increase happiness
increase control of your mind
experience reality as it is
When we are in stress response mode, we unusually
(need at least two)
fight, flight or freeze, fawn
Acronym for guidelines for keeping respect for yourself
FAST
Use this skill anytime you have to decide between two courses of action
Pros and Cons
The acronym HALT
Hungry, Angry, Lonely, Tired
the two components that make up wise mind
Reasonable mind (rational)
Emotional mind
Rehearsing a plan ahead of time so that you are prepared to cope skillfully with emotional situations is ________________
Cope ahead
What does the "V" in the GIVE skill stand for
Validation
The acronym STOP stand for
Stop
Take a step back
Observe
Proceed mindfully
one way to help prevent relapse
(we talked about this yesterday)
make a relapse prevention plan
acting nonjudgmentally is utilizing this type of skill
"how" skill
Doing things that make you feel competent and effective to combat helplessness and hopelessness
Build mastery
New behavior has to be ______________ in all relevant contexts
learned (practiced)
Refusing to tolerate the moment is an example of
willfulness
What does the acronym for FEAR stand for
Face everything and recover
forget everything and run
false evidence appearing real