Mindfulness
What are the three types of mind?
Emotion Mind
Reasonable/Logical Mind
Wise Mind
What does dialectical mean?
There is always more than one way to see a situation and more than one way to solve a problem.
Define validation
Validation communicates to another person that his or her feelings, thoughts, and actions make sense and are understandable to you in a particular situation.
What are some examples of behaviors to increase?
exercising, saving money, going to school, doing homework.
Define Self-Validation
Self-validation involves perceiving your own feelings, thoughts and actions as making sense, accurate and acceptable in a particular situation.
What can being mindful do for us?
1. Give you more choices and control over your behavior.
2. Reduce your emotional suffering.
3. Help you make important decisions.
4. Help focus your attention.
5. Increase compassion.
6. Lessen pain, tension and stress.
Why is mindfulness taught at the beginning of every module?
Define Invalidation
Invalidation communicated (intentionally or not, through words or actions) that another person's feelings, thoughts and actions in a particular situation make no sense, are manipulative, stupid or an overreaction, or not worthy of your time, interest or respect.
What is a reinforcer?
Reinforcers are consequences that result in an increase in a behavior. They provide information to a person about what you want them to do.
What is the most important thing about validation that we need to remember?
In this "What" skill, you are just describing the facts, putting words to the experience and labeling what you observe with words like "my face feels hot"
Describe
What is an example of being dialectical?
"I am doing the best I can AND I need to do better, try harder, and be more motivated to change.
Why do we validate?
Validation improves relationships. It can decrease conflict and intense emotions. It shows that we are listening, we understand, and we are being nonjudgmental.
What is positive and negative reinforcement?
Positive Reinforcement: increases the frequency of a behavior by providing a "rewarding" consequence.
Negative Reinforcement: Increases the frequency of a behaviors by removing something negative; it is a relief from something unpleasant.
What do we validate?
Feelings, thoughts and behaviors in ourselves and others.
In this "what" skill, you throw yourself into the present moment fully, and try not to worry about tomorrow or focus on yesterday
Participate
Name four hints for thinking and acting dialectically.
1. Move to both/and thinking.
2. Practice looking at all side of the situation.
3. Remember there are no absolute truths.
4. Use I feel statements.
5. Accept that different opinions can be valid.
6. Check your assumptions.
7. Do not expect others to know what you are thinking.
True/False: you have to agree with the person to validate them.
False
What is extinction?
Extinction reduces a behavior by withholding previous reinforcement. What attention is reinforcing, ignore the unwanted behavior.
What does it mean to validate the valid and not the invalid?
You can still validate the feeling without validating the behavior. For example: validate someone feeling upset about a low test grade, even though you know he or she didn't study, but don't validate the lack of studying that led to the low grade.
Name the two ways to take hold of your mind:
_____________ awareness and ___________ control
also known as ___________ mind and ______________ mind
Opened mind/focused mind OR full awareness and attentional control
Name five thinking mistakes.
What is the one word you do NOT want to use in a validating statement and the word you DO want to use instead.
But, And
What is punishment?
Punishment is a consequence that results in a decrease in behavior. It tells another person what you don't want him or her to do.
What are the three dialectical dilemmas?
Too loose <-> Too strict
Fostering dependence <-> Forcing independence
Making light of problem behaviors <-> Making too much of typical adolescent behavior