Mindfulness
What are the three states of mind?
Emotion, Rational (logic), and Wise Mind
What does the acronym ACCEPTS stand for and when do we use this skill?
Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, & Sensations
To cope with uncomfortable feelings/ urges, avoid conflict, ~distract~
ABC??
accumulating positives, building mastery, cope ahead
GIVE? Why do we use it?
Gentle, Interested, Validate, Easy manner
Keeping and maintaining healthy relationships
What does DBT stand for?
dialectical behavioral therapy
What are the three ways to practice the "what" skill?
Observe, Describe, Participate
What are the six senses for Self Soothe? What are three examples?
Vision, Hearing, Taste, Smell, Touch, & Movement
PLEASE?
Physical Illness, Balanced Eating, Avoid Mood altering drugs, Balanced Sleeping, & Exercise
FAST? Why do we use this skill?
be Fair, no Apologies, Stick to values, Truthful
maintain values and self respect
What is the cognitive triangle?
emotions, behavior, thoughts
What are the three ways to practice the "how" skill?
Don't judge, stay focused, do what works
What does IMPROVE the Moment stand for? Which one is your favorite?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What is an example of opposite action using the emotions fear, anger, or sadness?
sadness- watching a funny movie, going outside
anger- contributing, gently avoid
fear- approach, build a sense of control and mastery
DEARMAN? Why do we practice this skill?
Describe, Express, Assert, REinforce, Mindful, Appear confident, Negotiate.
To ask for what we want OR to say no
What is a dialectic?
Two things that seem like opposites, but are also true
Give an example of one thing in the moment
staying focused on one thing and letting everything else wander off
What does TIPP stand for and what are two examples?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Only to be done when completely caught in Emotion Mind!!
How can we practice balanced eating?
make good food choices! more veggies less greasy
How would you use GIVE skill when someone is talking about something super boring?
gentle, interested, validate, easy manner
Name three dialectics
AND
What's an example of describe?
Label what you observe with words (no interpretations)
What are the two other distress tolerance skills?
Hint: P&C and RA
Prosa and Cons list and Radical Acceptance
We can practice balanced sleeping by having a nightly routine. Whats yours?
Take a shower, brush teeth, read, fuzzy blankets, nice PJs
How would you use the FAST skill if someone asks you to do something against your values?
be fair, no apologies, stick to values, truthful
Name one Thinking error
all or nothing, catastrophizing, mind-reading overgeneralization, mental filter, disqualifying the positive, emotional reasoning, should, labeling personalization