Mindfulness
The belief that two opposing things can be true at the same time (include an example)
What are dialectics?
These are the three goals of distress tolerance.
What is get through the moment without making it worse, and accepting reality when its not what we want it to be.
What is: name the emotion, check the facts (the intensity and the helpfulness), opposite action.
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable even when we disagree is known as this.
What is validation?
STOP stands for
What is STOP, take a pause, observe, proceed mindfully?
These three items are the WHAT skills in mindfulness.
What is observe, describe, participate?
These two skills are practicing willingness with our body before our brain.
What is half-smile and willing hands?
These are the questions to ask when checking the facts.
What is:
1. What am I feeling?
2. Does it match the event?
3. Does the intensity of the feeling match the event?
4. Is it helpful to act on?
The skill that teaches us how to get what we want.
What is DEARMAN?
ACCEPTS stands for
Activities, contributing, comparisons, emotions, pushing down, thoughts, sensations
These three items are the HOW skills in mindfulness.
What is one-mindfully, nonjudgmentally, and effectively?
This is a behavior that we do that provides relief in the short run, but harm in the long run.
What is a target behavior?
This acronym outlines different skills to help reduce vulnerability to emotion mind.
What is ABC PLEASE?
Skill that teaches us how to maintain important relationships
What is GIVE?
DEARMAN stands for
Describe, Express, Assert, Reinforce, Mindfulness, Act Confident, Negotiate
These are the three states of Mind in DBT.
These two acronyms are the different ways we can engage in healthy distraction.
What is ACCEPTS and IMPROVE?
These unhelpful, automatic negative thought traps can lead to self-criticism.
What are cognitive distortions?
Skill that teaches us how to maintain our self-respect in relationships
What is FAST?
GIVE and FAST stand for:
What is: gentle, act interested, validate, easy manner, and fairness, no apologies, stick to values, and truthfulness
Name at least 5 different possible mindfulness activities
What is: brain dump/journaling, meditation, progressive muscle relaxation, yoga, coloring, art, activities, mindful walks, mindful eating, movement, 5-4-3-2-1, puzzles, etc.
Name at least 5 distress tolerance skills.
What is:
- imagery
- meaning
- prayer
- relaxation
- one thing in the moment
- vacation
- encouragement
- activities
- contributing
- comparisons
- emotions
- pushing down
- thought challenges
- sensation
- self-soothe kits
- pros/cons matrix
- half-smile
- willing hands
- radical acceptance
- STOP
Facing your fears, doing an enjoyable activity when sad, and practicing gratitude when jealous are examples of this skill.
What is opposite action?
Skill that teaches us to treat ourselves with the same loving kindness that we would treat a friend or loved one.
What is self-compassion?
IMPROVE stands for;