Mindfulness
Mindfulness means paying attention to the present moment, without judging it or trying to change it. This involves ___________ your thoughts, feelings, and sensations without getting caught up in them.
observing
True or false: distress tolerance skills are also known as crisis survival skills.
True
True or false: DEAR MAN is an emotion regulation skill.
False - it is an interpersonal effectiveness skill
True or false: pros and cons is an interpersonal effectiveness skill.
False (it is a distress tolerance skill)
What are two potential benefits of practicing mindfulness?
- Decreased depression and anxiety
- Improved memory and focus
- Improved resilience to stress
- Greater satisfaction in relationships
- Less overthinking or obsessing
- Improved ability to manage emotions
Name two components of the TIPP skill.
- Temperature change (lowering the temperature)
- Intense exercise
- Progressive or paired muscle relaxation
- Paced breathing
Name two of the components of PLEASE in PLEASE MASTERY.
- Treat Physical ILlness
- Eat balanced meals
- Avoid mood-altering drugs
- Get a good night's Sleep
- Make time for Exercise
Name two of the components of DEAR MAN.
- Describe the current situation (if necessary). Stick to the facts. Tell the person exactly what you are reacting to.
- Express your feelings and opinions about the situation. Don’t assume that the other person knows how you feel.
- Assert yourself by asking for what you want or saying “No” clearly. Do not assume that others will figure out what you want. Remember that others cannot read your mind.
- Reinforce (reward) the person ahead of time (so to speak) by explaining positive effects of getting what you want or need.
- Mindfully keep your focus on your goals. Maintain your position.
- Appear confident, effective, and competent. Use a confident voice tone and physical manner; make good eye contact. No stammering, whispering, staring at the floor, retreating.
- Negotiate be willing to give to get. Offer and ask for other solutions to the problem. Reduce your request. Say no, but offer to do something else or to solve the problem another way. Focus on what will work.
Name two of the "what" skills of mindfulness.
- Observing
- Describing
- Participating
Describe the practice of paired or progressive muscle relaxation.
Paired/progressive muscle relaxation involves tensing and then relaxing the same muscle on each side of the body -- for example, tensing and relaxing both sets of toes or both biceps at the same time. It is usually done starting at one end of the body and ending at the other (e.g., head-to-feet or feet-to-head).
_______ distortions -- like black-and-white thinking -- can make it more difficult to regulate emotional.
Cognitive or thought
Name two ways to practice active listening.
- Reflect/summarize what the other person has shared
- Maintain good eye contact
- Use verbal and non-verbal strategies to communicate interest (e.g., nodding your head, saying "uh-huh")
- Ask clarifying questions
True or false: you can directly observe someone else's thoughts or feelings.
False
True or false: when a person is in emotional crisis/distress, the part of their brain responsible for planning, decision-making, thinking, reflection, and self-regulation tends to go "offline."
True
Define mastery.
Doing one activity each day that makes you feel confident, capable and accomplished. You can build mastery by regularly practicing a behavior. Building mastery helps you focus on your strengths, instead of feeling down about your weaknesses.
Name one of the goals of using interpersonal effectiveness skills.
- To strengthen current relationships
- To build new and satisfying relationships
- To end those relationships that are unhealthy or toxic
(also acceptable: to get people to meet your needs/wants, to be appropriately response to others needs, to improve communication, to foster self-respect)
If it was not ___________, it cannot be ___________!
Name two distress tolerance skills other than TIPP.
- Distract/SS/IMPROVE
- Radical acceptance
- Pros and cons
All emotions are _______, but not all emotions are justified by the facts of the situation.
valid
Name three communication styles.
- Passive
- Passive-aggressive
- Aggressive
- Assertive