Distress Tolerance
Distress tolerance skills are used to ___ painful feelings and urges, not ___ them.
tolerate, change
Why are emotions important?
- Emotions give us information
- Emotions communicate to and influence others
- Emotions motivate and prepare us for action
What are boundaries?
A limit/space/border between you and another person
Being mindful means focusing on the ___ without ___ or trying to ___ it.
present moment, judgment, change
What are the six senses?
What is coping ahead?
Give an example of a validating comment.
Awesome!
What are the three states of mind?
What do the letters in the STOP skill stand for?
Stop, Take a step back, Observe, and Proceed Mindfully
Name something that might make it harder for you to regulate your emotions.
Not getting enough sleep, being sick, using mood-altering drugs, etc.
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Give one example of a behavior in each state of mind: logic mind, emotion mind, wise mind
Nice!
What do the letters in the skill distract with Wise Mind ACCEPTS mean?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What are the four main goals of emotion regulation?
1. Understand the emotions you experience
2. Reduce emotional vulnerability
3. Decrease frequency of unwanted emotions
4. Decrease emotional suffering (length and intensity)
What is the DEAR MAN skill used for?
Getting someone to do what you want
Give an example of how you practiced mindfulness this week.
Gorg!
Demonstrate self-soothing using one of the six senses.
Great job!
Six possible senses: vision, hearing, smell, taste, touch, movement
Give an example of checking the facts.
Good job!
What is a dialectic?
Opposite sides that can both be true
Lead the group in a short mindfulness activity.
You did it!