Mindfulness
Being mindful means being in the ____ moment, without _____, with ______.
The present moment, without judgment, with intent/purpose.
Distress tolerance skills are for surviving a ____ without ______.
Surviving a crisis without making it worse.
Emotional Regulation skills are for reducing the ______ and ________ of _________ emotions.
Reducing the intensity and frequency of difficult/unwanted emotions.
Interpersonal Effectiveness is getting our ___ and ___ met while respecting the ___ and ___ of others; and ending ____ relationships while nurturing ____ ones.
Getting our wants and needs met while respecting the wants and needs of others; and ending toxic/unhealthy relationships while nurturing healthy ones.
This is what CBT stands for.
Cognitive Behavioral Therapy
True or false: Mindfulness is meditation.
FALSE: meditation is a part of mindfulness practice, but it is not the only way to practice mindfulness!
This skill can help you pause before acting on an urge.
What is the STOP skill? (For 100 bonus points, name each part of the skill.)
This is the first step to determining how to respond to an emotion urge.
Check the facts!! (for 200 bonus points, explain why.)
This skill helps us ask for our wants and needs.
What is DEAR MAN? (for 300 bonus points, name the parts of DEAR MAN.)
CBT describes the relationship between our ____, ____, and _____.
What are thoughts, feelings/emotions, and behavior/actions?
Name two ways to practice mindfulness that don't involve meditation.
Mindful eating, mindful walking, mindfulness of chores... etc.
This skill uses your biological responses to help reduce extreme Emotion Mind fast.
What is the TIPP skill? (for 100 bonus points, name each part of this skill.)
When the emotions do not fit the facts, we can try this skill.
What is Opposite Action? (for 200 bonus points, describe Opposite Action).
We can use this skill with DEAR MAN when maintaining the relationship is our priority.
What is GIVE? (For 100 bonus points, name the parts of GIVE.)
These are the ABCs of CBT.
What are "Activating Event"; "Belief(s)"; and "Consequence(s)"?
These are the three states of mind in DBT.
What are Rational/Reasonable Mind, Emotion Mind, and Wise Mind?
The ACCEPTS skill helps us find healthy, mindful distractions to temporarily cope during a crisis. Name two categories of distraction from this skill.
Activities; Contributing; Comparisons; Emotions; Pushing away; Thoughts; Sensations.
When the emotions DO fit the facts, we can try this skill.
What is Problem Solving?
We can use this skill with DEAR MAN when maintaining self-respect is our priority.
What is FAST? (for 100 bonus points, name the parts of FAST.)
These are long-standing, often formed in childhood, and influence how we think about the world and the events in it, like a filter or pair of sunglasses.
What are Core Beliefs?
These are the "What Skills" of mindfulness.
What are Observe, Describe, Participate? (for 200 bonus points - define each one.)
The IMPROVE the Moment skill helps reduce suffering during a crisis. Name two categories of activity from this skill.
Imagery; Meaning; Prayer; Relaxation; One thing in the Moment; Vacation; (self-)Encouragement.
Emotions do these three things for us.
What are motivate us for action; communicate to others; and communicate to ourselves?
Describe how to validate something you disagree with.
Validate only what is valid! Validate feelings and emotions; suffering or hardship; the facts of a situation.
We can practice challenging automatic negative thoughts; we can slow down and respond rather than react; we can address our core beliefs... etc.