Mindfulness/Dialectics
What does it mean to be mindful?
To think of something you want to focus on and bring your full attention to that thing.
What are they WHAT skills?
Observe Describe Participate
What is an example of Sensations with the ACCEPTS skill?
Holding an ice cube, chewing ice, listening to loud music
Putting your face in cold water is an example of what part of TIPP?
Temperature
PNS
What does dialectics teach us?
There is always more than one way to solve a problem
What are the HOW Skills?
Non-Judgmental One-mindful Effectively
You get mad at your parent before school and as soon as you get to school you have a test. Which skill should you use?
ACCEPTS/Distract
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
How do you stay focused?
Do one thing at a time
Let go of distractions
Concentrate your mind and refocus your attention
Stay focused so that the past, future, and current distractions do not get in your way
State a dialectical statement.
EX: I am doing the best I can and I need to do better, try harder, and be more motivated to change.
Describe how you use each of the steps of the WHAT skills
Observe: Wordless Watching
Describe: Putting words to your observations, sticking to the facts
Participate: Throw yourself into the activity, get in the zone
What do both C's in the ACCEPTS skill stand for?
Contributing and Comparison
When using Pros and Cons what should you consider?
The Short term and Long term pros and cons
How do you let go of judging?
Observe Judgement non judgmentally
Describe the observable facts
Practice again and again
How do you act and think Dialectically?
Practice looking at all sides of a situation and use "I feel" statements.
Sticking to the observable facts and not labeling things as good or bad is which part of the HOW skills?
Non-Judgemental
What type of skill is the ACCEPTS skill?
Distress Tolerance
What should you do when you have an overwhelming urge to do something?
Pros and Cons
What are the two types of Distress Tolerance skills?
Crisis Survival
Accepting Reality
How do you get better at being mindful?
By practicing it a lot
Ignoring distractions and only doing one thing at a time is an example of which HOW skill?
One-Mindfully
What does ACCEPTS stand for?
Activities
Contributing/Comparisons
Emotions
Push Away
Thoughts
Sensations
What is the difference in the SNS and PNS nervous system?
SNS: Fight or Flight
PNS: Helps your body relax and calm down
ACCEPTS
IMPROVE
Pro and Cons
TIPP
Self Soothe