Mindfulness
What are the 3 states of mind?
Reasonable, Wise, Emotional
What is the purpose of the Self-Soothe skill?
To engage in behaviors to comfort yourself when others are not there to provide support and comfort
Define and give an example of Building Mastery.
Do at least one thing each day to feel competent and in control of your life.
Name one goal in interpersonal relationships.
Get your goals met in a situation; keep up or improve your relationships with others while getting what you want; keep up or improve your good feelings about yourself, respect your own beliefs, while getting your goals met.
What does dialectics mean?
The idea that two opposing ideas can be true at the same time
Name the 3 "What" skills
Observe, Describe, and Participate
What are the self-soothe skills 6 senses?
Seeing, Hearing, Tasting, Touching, Smelling, and Movement
Provide four tipst o get better sleep.
Stick to a schedule, establish a bedtime routine, don't eat or drink a lot before bed, avoid caffeine and nicotine, exercise, keep your room cool, sleep primarily at night, keep it dark, quiet, no screens, take a hot shower or bath, don't rely on sleeping pills, don't catastrophize (tell yourself you'll fall asleep eventually).
When do you use DEAR MAN skills?
When asking for what you want AND/OR saying no to things you do not want.
What does the FAST Skill stand for?
(be) Fair, (no) Apologies, Stick to values, (be) Truthful
Name the 3 "how" skills
Non-judgmentally, one-mindfully, and effectively
STOP stands for...
(Name 3)
Stop, Take a step back, Observe what's going on inside and around you, Proceed mindfully.
What does PLEASE stand for?
treat PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise
DEAR MAN stands for
(name 4)
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
There are 2 types of distress tolerance skills...
Crisis Survival skills and Reality Acceptance skills
Focusing on what works is part of which skill (2 answers to this) ?
Effectively (which is part of the HOW skill)
What does each letter of the ACCEPTS skill stand for?
(name 4)
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
Tell me 2 functions of emotions out of 3 that are in your handouts
(1) emotions motivate and prepare us for action
(2) emotions communicate to and influence others (3) emotions communicate and provide information to ourselves
What do the FAST skills help with?
Maintaining self-respect
Name and give examples of three types of thinking mistakes?
Labelling, mind reading, catastrophizing, disqualifying the positive, emotional reasoning, mental filter, black and white thinking.
Wordless watching is part of which skill?
Observe/Observing (which is part of the WHAT Skills)
Name four optional responses when facing a serious problem.
Solve the problem; Change how you feel about the problem; Accept it; Stay miserable; Make it worse.
Provide the action urge and opposite action for (1) Fear, (2) Sadness, (3) Anger
Fear: Action urge is to escape or avoid and Opposite action is to approach
Sadness: Action urge is to withdraw, become passive, isolate and Opposite action is to get active
Anger: Action urge is to attack and Opposite action is to gently avoid, be a litter nicer to person, put yourself in the other person's shoes, try to see all perspectives
What does GIVE stand for?
(be) Gentle, (act) Interested, Validate, (use an) Easy (manner)
Provide three examples of how to validate.
Actively listen, make eye contact and stay focused, be mindful of verbal and nonverbal reactions to avoid invalidation, observe what the other person is feeling in the moment, reflect the feeling back without judgment, show tolerance, respond in a way that shows that you are taking the person seriously.