Minfulness
The three steps to the WHAT skill
What is observe, describe, and participate?
ABC
STOP
What is Stop, Take a step back, Observe, and Proceed mindfully?
DEAR
What is Describe your situation, Express your feelings, Assert your needs, Reinforce the positive effects?
The three steps to the HOW skill
What is one mindfully, effective, and nonjudgementally?
PLEASE
What is treat PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, and get Exercise?
ACCEPTS
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations?
Three steps to Turning the Mind
What is 1. Notice you are not accepting reality, 2. Make an inner commitment, 3. Try and try again?
MAN
What is stay Mindful, Appear confident, and Negotiate?
What is reasonable mine, wise mind, and emotional mind?
Wave Skill
What is observing and experiencing your feeling while noticing body sensations, without acting on the feeling?
Self Soothe with Six Senses
What is Vision, Smell, Touch, Hearing, Taste, and Movement?
Thinking Mistakes (name at least 3)
What is all or nothing, catastrophizing, mind reading, over generalization, mental filter, disqualifying the positive, emotional reasoning, "should" statements, labeling, or personalization?
GIVE
What is gentle, interested, validate, and easy manner?
Loving kindness
What is the mindfulness practice used to increase love and compassion for ourselves and others?
The four questions to Check the Facts
What is 1. Are you interpreting the situation correctly? 2. Are you thinking in extremes? 3. What is the probability of the worst happening? 4. Could you imagine coping well with it?
TIPP
What is Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation?
Big 3+1
What is relaxing your body, taking deep breaths, half smile, and wagging your eyebrows?
FAST
What is being Fair, Apologize appropriately, Stick to your values, and stay Truthful?
Walking the middle path
What is upholding the goals of all parties involved?
The five steps to Problem Solving
What is 1. Identify your goal, 2. Brainstorm lots of solutions, 3. Choose a solution that's likely to work, 4. Put the solution into actions, 5. Evaluate outcomes?
IMPROVE
What is Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement?
Pros and Cons
What is listing the long and short term pros/cons of acting on your urge?
THINK
What is Think about it from their perspective, Have empathy, Interpretations, Notice, Kindness?