Mindfulness
what is mindfulness?
being aware of your present moment
Doing things you enjoy, building a life worth living is what skill?
accumulate positive experiences
what does IMPROVE stand for?
Imagery, meaning, prayer, relaxation, one thing at a time, vacation, encouragement
interpersonal effectiveness skills help us with what?
communication/relationships
middle path skills balance what two things?
change and acceptance
what are the three parts of the "what" skill?
Observe, describe and participate
to do something/practice something a little challenging to build self confidence is what skill?
building mastery
doing what works, being effective is practicing what?
willingness
Be gentle, act interested, validate, use an easy manner- is what skill?
GIVE
I am doing the best I can and I need to do better- this is an example of what?
dialectics
what are the three parts of the "how" skill?
Don't Judge, stay focused, do what works
doing to opposite of an urge when it does not fit the facts of the situation or acting on it would be ineffective is what skill?
opposite action
labeling the positive and negatives of an urge is what skill?
pros and cons
what skill is used to ask for what you want?
DEAR MAN
when you get a good grade on a test I make your favorite treat is an example of what?
positive reinforcement
what are the three states of mind?
Reasonable, Emotional and Wise
treating physical illness, balanced eating, avoid mood altering substance and alcohol, balanced sleep and getting exercise make up what skill?
PLEASE
letting go of fighting reality and understanding that there are some things we can't change
radical acceptance
Be fair, apologize (don't over apologize), stick to your values and be truthful- is what skill?
FAST
Putting your seat belt on to stop the annoying beeping in your car is an example of what?
Negative reinforcement
Match the state of mind to each statement:
What I think to be true
What I feel to be true
What I know to be true
think to be true-reasonable
feel to be true-emotional
know to be true- wise
evaluating whether your emotional reactions matches the actual events of a situation is what skill?
Check the facts
I got into a fight with my friend. It's been an hour and I keep thinking about it and I'm still mad and worried I will lose my friend. I remind myself- "we've had fights before and we've been mad at each other in the past and we always get through it" and start to feel better. What skill is this an example of?
Comparison- ACCEPTS
acknowledging another persons emotions, thoughts or behaviors as valid or that they make sense is what skill?
validation
You don't want to validate what is invalid. What one thing is always valid?
emotions